please note that we will start the warm-up at 6:15pm
therefore, sign-in before 6:15pm
warm-up is a “progressive exercise, building from 18mph to 23+mph over six laps. Smooth rotating paceline, okay to sit on.
6:30pm – two techinique sprints “perfect practice makes perfect”
**main workout**
split into two groups – one will avg about 23mph over six laps; the other group will avg about 20mph
six laps “tempo” where everyone contributes and no one attacks + two laps “attack or be attacked” (no tempo riding – no sitting at the front) for a total of eight laps
one lap cool-down
six laps “tempo” + two laps “attack or be attacked” = 8 laps
one lap cool-down
six laps “tempo” + two laps “attack or be attacked” = 8 laps
main cool-down (small ring rotating paceline) from 18mph to 15mph – shake it out!
Larry