Firstly, it’s my wife’s birthday today so I’ve never been allowed to be a prankster… the following is NOT an April Fool’s joke:
paceline warmup – building speed and burning riders off right up to 6:30pm. If you feel like you are about to pop off just sit at the back and stay in the draft. This is an important element to learn in racing and you can practice it every Thursday!
efforts 1) 2 “techinque sprints” from 2 to 3 in the small ring (head up, straight line, power originating from the hips, no side to side rocking)
2) 1 lap time trail (field test – how long is your sprint?) (3 to 3)
3) 2 short, standing start sprints (4 to 1)
4) 6 “no finish line” sprints (3 to 1) – the focus of today’s workout is to learn what type of sprint you have… short or long, from a start or from a roll???
5) 2 short, rolling start sprints (4 to 1)
6) 5 lap paceline cooldown (20mph down to 16mph)
Cheers, Larry