Focus- group gallops
Talking points- timing, high rpms, playing to your strength, and bottle feed (road racing nuance)
warm-up- double paceline to single paceline
2 form sprints, small ring, recovery for rest of lap
3 sprints of 1 lap each as a group (2 groups), 1 full lap recovery
2 full laps recovery
4 long sprints (4 to 1)- small ring (modifier if you are racing: shorter), recovery rest of lap
2 full laps recovery
3 lead-out sprints for one full lap, 3 riders each rotating position, full lap reovery
water bottle feed (technique, then at speed)
cool down
– Larry