Team Fremont – we’re going to be flexible with this workout, meaning, you need to know what you want out of this one BEFORE you show up. If you want to ride hard we will have options for you; if you want to come out, ride with less intensity, and socialize we have options for you. We’re doing this because some teammates still have some big races coming up, while others are starting to back off. That being said, 25 riders last week was a healthy turnout AND you all pushed each other through a really good workout, probably more than you would have done on your own, no?
before 6:30pm – sign-in and ready for warm-up
6:30pm – 6 laps warm-up BUILDING up speed over time. Last lap is the fastest, not the 2nd to last. Strava will help us gauge this!
two x technique sprints – not 100%, light gears, head up, in the drops, straight line (6:50pm)
four x leadout sprints – teams of two “drag race” (three teams of two riders at the same time) from turn 3 to the finish line, one leading out the other. Regroup and go again at turn 3. (7:05pm)
two laps cooldown skills drill of riding three abreast (7:10pm)
four laps “tempo race” – 1st across the line gets 2 points, 2nd gets 1 point, 3rd gets zip (7:20pm)
regroup
two laps cooldown skills drill of riding three abreast (7:25pm)
four laps “tempo race” – 1st across the line gets 2 points, 2nd gets 1 point, 3rd gets zip. (7:35pm)
regroup
two laps cooldown skills drill of riding three abreast (7:40pm)
four laps “tempo race” – 1st across the line gets 2 points, 2nd gets 1 point, 3rd gets zip. (7:50pm)
regroup and cooldown (8pm)
Larry