December 1, 2011 Thursday Night Training Plans – woohoo! We’re getting close to Chrismas and the new racing season.
before 6:30 – paceline warm-up
at 6:30pm – paceline warm-up with 5 laps to go (19mph, 20mph, 21mph, 22mph, then 23+mph to finish it off)
two technique sprints (small ring, turn 2 to 3 with good form)
break into two groups
new drill – 3 laps riding in a wide 2- person formation/ spaced out evenly (no rider comes within 10 feet of you)
3 laps rotating paceline (right side forward, left side back)
intent = feel the difference of the draft!
3 laps, no rider comes within 10 feet of you
3 laps rotating paceline (right side forward, left side back)
3 laps, no rider comes within 10 feet of you
3 laps rotating paceline (right side forward, left side back)
cool-down
Larry