After a few weeks of lots of emphasis on team time trialling, group riding and communication, lets get back to some Sprintervals.
prior to 6:30pm – sign in and socialize
6:30pm – 6 lap “perfect paceline” warm-up (no socializing on this one)
two technique sprints (head up, in the drops, light gear, hips first, not 100%)
6:55pm –
Break in to groups of 4 or 5, Sprint hard from turn 4 to 1, and then 3/4 lap rest, repeat 4 times. Can be on any gear you want, but we need to see a 100% effort. Don’t forget, heads up.
Rest for two laps, during which form a different team of 4 or 5
Sprint hard from turn 4 to 1, and then 3/4 lap rest, repeat 4 times. Can be on any gear you want, but we need to see a 100% effort. Don’t forget, heads up.
Rest for two laps, during which form a different team of 4 or 5
Sprint hard fromhalf way between turns 3 and 4 to the finish line between turns 4 and 1, and then 3/4 lap rest, repeat 4 times. On the big ring and a middle to small cog, we need to see a 105% effort. Don’t forget, heads up. Maintain the effort when cornering at turn 4.
Rest for two laps, during which form a different team of 4 or 5
Sprint hard from half way between turns 1 and 2 to halfway down the back straight, and then 3/4 lap rest, repeat 4 times. On the big ring and a middle to small cog, we need to see a 105% effort. Don’t forget, heads up. Maintain the effort when cornering at turn 2.
Sixteen Sprints at a maximal or above maximal effort.
Modifiers are if you want to go over 100%, do less sprints and rest more.
7:50ish – cooldown
I hope to see you there! Garry