sign in and roll from Club Sport at 6:30pm
ride south to the Bayview/ Lakeview/ Fremont Blvd loop (one stop sign on course)
warmup for five laps over a progressively faster pace until teammates are blown out the back end
re-group at Fremont/ Lakeview (most southern point) for a quick talk
– break into three teammates for a paceline drill… two teammates around the course as quickly as possible, one resting and ready to join when the other two come by, one stays in, one comes out. Twelve laps in total for each team (9 laps work, 3 laps rest, specifically: 1&2 while 3 gets ready, 1&3 while 2 rests, 2&3 while 1 rests, repeat four times)
– re-group and talk about what is working (smooth, communication, HARD efforts)
– repeat entire up until 8pm
Modifiers –
MORE : go really HARD, like you do in a race! time trial at the same pace as a group (and provide them your observations); work more than rest
LESS: do one hard set then go home; add a 4th rider for additional rest; rest more than work
See you there! Larry
PS – I’ll be in San Dimas on Thursday night; I’ll lead both the week of March 25th (26 and 28). Wednesday track racing starts April 3rd and I’m promoting.