Hey everyone, I'm Gideon Massey here with Pure Fix Track Team. Track Bike Racing is all about speed, so today we're going to show you a simple sprint workout that you can do at home. Today, we're going to work on standing and seated accelerations. This is going to improve your fast twitch muscle reaction and get you up the top speed faster. Accelerations are a great sprint exercise. You're going to want to do three to four sets of these. Oscar, we're going to work on our seated acceleration. Roll around slowly, pick a point on the track. While you're seated in the saddle, accelerate as fast as you can. Oscar, that was a perfect seated acceleration. How did that feel? It felt great. All right, so for those of you watching at home, you're going to want to take about 10 or 15 minutes rest and then go out and do a standing acceleration. David, you're going to show us a standing acceleration. Pick a point out on the track, get up out of the saddle and go as quickly as you possibly can. Think zero to 60. Nice work. After you've finished one of the most important things to remember is your cool down. Many people skip the cool down, but that's a mistake. When you're working at such a high level, lactic acid builds up in your muscles. If you don't cool down, you're going to feel it in your legs tomorrow and you won't be able to train properly. A cool down needs to be part of every workout. Thanks for watching another episode of Pure Fixed Training Tips. If you have any questions about cycling training or any of the techniques we discussed today, just drop them in the comment box below. Make sure to subscribe to our YouTube page for more training videos and give us a like if you learned something. I'm Gideon Massey and I'll see you at the track.