Eureka and Stevenson sign in and chatting
start 6 lap warm-up @ 6:15pm
followed by three technique sprints (head up, out of the saddle start, riding in a straight line in a light gear at less than 100%)
main workout
– “first out of the corner” – three laps of holding top position then sprinting from out of the corners (twelve sprints in total – positioning skills drill, not a fitness or physiological drill)
– tempo 3 laps, all out scratch race for 3 laps
– tempo 6 laps, or drop off and sprint back to us for an interval
– tempo 3 laps, all out scratch race for 3 laps
– tempo until 7:50pm, or drop off and sprint back to us for an interval
– cool-down
fini by 8pm
Larry