Sprints 1:
Start Method: Medium roll in
Terrain: flat to slight downhill road
Distance (always  half cranks): 24 cranks
Reps:1x4 
Equipment: race gear
Pedals: race specific
Goal: mid to high end acceleration
 
Start Method: Box start
Terrain: flat road
Distance (always  half cranks): 12
Reps: 1x4
Equipment: race gear
Pedals: race specific
Goal: I want these to be done at about 75% off the box, really focusing on FORM!  Make sure you pedal first, finish the movement, and keep good body position the entire time.
 
Start Method: Box start
Terrain: flat road
Distance (always  half cranks): 12
Reps: 1x5
Equipment: race gear
Pedals: race specific
Goal: Race specific acceleration with a focus on form and warming up for gates later