Sprints 2
Start Method: Rolling downhill.  Try to start at around 80-90%
Terrain:  downhill
Distance:  30 half cranks
Reps: 1x4 reps
Equipment: if ability to go up 1 tooth in cog for an extra easy gear
Pedals: clips or race specific
Goal: overspeed training
 
Start Method: Box start/ shoulders forward inline with bars
Terrain:  Flat road
Distance:  12 cranks
Reps: 1x6
Equipment: Race
Pedals: Race specific
Goal: Mid range acceleration already in sprint position 
 
Start Method: Box start 
Terrain:  flat road
Distance:  12 cranks
Reps: 1x6
Equipment: race 
Pedals: race specific
Goal:  Initial movement and first straight sprint.