Sprints 2  
Focus on todays sprint is acceleration.  You will be doing pylos/core before so should be fairly warmed up for the sprint session
 
Set 1:
Start Method: Box start 
Terrain: Uphill
Distance: 6 cranks (half rotation)
Reps: 1x8 reps
Equipment: race gear of if you have the ability to go 1 smaller with rear cog.  If you do that these can be done on flat ground
Pedals: race specific 
Goal: start strength
 
Set 2:
Start Method: Box start 
Terrain:  Flat road
Distance: 18 cranks (half rotation)
Reps: 1x6
Equipment: race specific
Pedals: race specific 
Goal: Full straight acceleration