sign in, socialize and stretch before 6:30pm
+ 4 lap warm-up, 18mph, then 20mph, then 22mph, then 24+mph
+ one lap recovery to discuss what went right and what can be improved
+ 4 lap warm-up, 18mph, then 20mph, then 22mph, then 24+mph
+ one lap recovery to prepare for technique sprints (good form – light gear, head up, in the drops, hips start the sprint, core keeps it solid, do not go 100%
+ 5 laps “use and abuse” – groups of 3 to 5 riders cooperate for 4 laps and then attack each other to try and win
+ one lap recovery to discuss, switch if desired (too fast or too slow)
+ 5 lap “use and abuse” repeated until 7:50pm
+ 10 minutes cool-down
I hope to see you there! Larry