paceline warm-up TOGETHER until 6:40pm (it’s okay to YELL at teammates that are NOT in your paceline = team exercise)
2 technique sprints
first set – from S/F line, 3 to 4 person teams going 100% for 3 laps (stronger = longer, you must finish with all riders)
second set – 3 to 4 person team doing a one lap leadout, change it up and repeat after one lap rest
third set- from S/F line, 3 to 4 person teams going 100% for 3 laps (stronger = longer, you must finish with all riders)
fourth set – 3 to 4 person team doing a one lap leadout, change it up and repeat after one lap rest
double paceline cooldown – 20 to 16mph over 5 laps
Larry