– 6:30pm six lap warm-up building speed as we go
modifiers – pull longer if you feel strong, pull short or sit at the back if not feeling as strong
– 2 form sprints, small chain ring, good technique, no pulled muscles
– split into two groups, first group gets a head start, points race #1 – sprints every lap for 8 laps (5, 3, 2, 1 point)
modifiers – feeling good? try to win every sprint. Need to race smarter? try scoring 2nd or 3rd every sprint. Tired? Sit on a draft as long as you can.
– Holding your position in the field, also known as miss and out training – 3 laps SLOWLY asa group
– split into two groups, first group gets a head start, points race #1 – sprints every lap for 8 laps (5, 3, 2, 1 point)
– cooldown
See you tomorrow. Larry