Thursday, December 15, 2011 training plans
before 6:30pm – sign in
6:30pm – finish up warm-up with 6 laps at an increasingly faster pace (from 18 to 23+ mph – not 21 the whole time!)
two technique sprints from corner two to corner three
main drill – a) from corner four start in a very light gear (e.g. 39×19) and start your sprint, trying to get the best position going into corner one (inside and able to pedal and not brake), change gears to something very big (e.g. 53×12) and cool down from corner one to corner four – repeat five times
main drill – b) from corner four start in a very big gear (e.g. 53×12) and start your sprint, trying to get the best position going into corner one (inside and able to pedal and not brake), change gears to something very light (e.g. 39×19) and cool down from corner one to corner four – repeat five times
IMPORTANT – we are a team, so please slow down between corners three and four and wait for teammates!
main drill – c) breakaway with 5 laps to go – split into three groups and paceline as if you are in a breakaway. 5 laps to go and you need to try to win from this group. Cooperate for awhile so that you are not caught but play to your strength so that you can try to win. – repeat until 7:45pm cool-down.
Lights are required! See you there, Larry