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100-Mile Century Ride
Day 009 - Sprinting is for everyone
1-hour ride at RPE 6-7, including 3-5 sprints 
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RIDE FOR ONE HOUR AT RPE 6-7, INCLUDING 3-5 SPRINTS: Sprinting isn't just for racers! The ability to accelerate is necessary on short, steep hills, for getting out of tight spots in traffic, or just to experience the thrill of speed. And sprinting builds strength in your legs, low back, and arms. After a good warmup, shift to a moderately large gear and roll along on a flat, safe road at about 12 miles per hour. Stand and accelerate hard but in control. Keep your head up and look ahead for safety. Continue to accelerate for about 10 seconds; then ease off the power but keep pedaling until you resume your normal speed and effort.
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