**new** I’ll be there no later than 6:15pm to answer any questions you may have. FFBC pays me to run these sessions so please take advantage of this opportunity.
before 6:30pm – sign in and be ready for warm-up
6:30- 6 lap “perfect” paceline warm-up from 18 to 23+ mph (now that the sun is out we have no excuses but to be PERFECT = no gaps, smooth and FAST)
two techinique sprints – light gear, head up, use your hips to start, don’t rock from side to side
main workout – repeated efforts from corner three to the finish line
cooldown TOGETHER
modifiers – do all of these efforts for a supreme workout! One hour ~ 25 x 45 sec efforts; lead it out; sit on a wheel; come off a wheel; skip an effort; watch an effort; help a teammate in an effort; big gear/ little gear/ shorten effort
Important – recovery in corners 1 to 3 for best efforts in your intervals
Larry