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here you go Bill, this might help http://uk.youtube.com/watch?v=Gb6FDe3ZXKg
I used to do 20 sprints on a long steep hill from a standing start each night, i'd also alternate daily with a gym session working on upper body strength and a 8 mile ride the other nights. I'd usually practise at a track saturdays then race 20" and cruiser on a sunday at every meet, sometimes with only a 3 moto break in between classes Went unbeaten for nearly 3 years so must have worked tho The trick to it is the sprinting and explosive power but the upper body strength needs work as it assists in the control of the bike
Have another stella and consider all this good advice would be my advice
Find a nice hill and sprint DOWN it. It don't mean a thing if you ain't got that spin!!!!!!!! Now that's a Pro-tec top tip for free.
I got a plan see...........