Sprints 2
This session is to be done with the track work later.  You will have less efforts now as you are riding later.  This is a strength focused session and later will be your speed work
 
Start Method: Shoulders forward box start
Terrain: Uphill or on flat ground - see equipment notes below
Distance (always  half cranks):  6
Reps: 1x6
Equipment: if doing uphill keep race gear on.  If flat road go down 1 tooth in rear
Pedals: race specific 
Goal: strength acceleration work
 
Start Method: Normal start box sprint
Terrain: Uphill or on flat ground - see equipment notes below
Distance (always  half cranks): 18
Reps: 1x6
Equipment: if doing uphill keep race gear on.  If flat road go down 1 tooth in rear
Pedals: race specific 
Goal: Start strength and mid range acceleration work