Author Archives: larry_nolan

Bridging drill – after our usual perfect paceline warm-up we will jump into 2 technique sprints, stop and talk, then do 4 laps of two sprints each (2 to 3 and 4 to 1).  That’s 10 sprints.  Then we do our “bridging” … Continued

Firstly, decide what YOU want to get out of the workout.  Will you go all out for every effort?  Will you work on positioning, pacing, teamwork and other tactics that you can use in a race?  Will you sit back … Continued

Easy to write out, not so easy to do!  Then again, it’s why we train together because we’d never do 24 sprints on our own this hard!  Paceline warm-up until 6:45pm, four “tailwind” sprints (2to3), four “headwind” sprints (4to1), four “long” … Continued

Thursday Night Training in Fremont – 6:15pm warm-up; 6:30pm FIVE technique sprints from a standing start in light gears; FIVE corner individual time trial (corners 3-4-1-2-3-end at 4 = one mile); FIVE rider one-lap leadouts switching rotattion every lap; FIVE … Continued

Team Paceline until 6:30pm, 2 technique sprints, stop and discuss our plan: four 5-lap “points races”, sprint to the finish line and counting points in your head.  One full lap of recovery.  Modifiers: try to win every sprint if you … Continued

Thursday Night Training – April 7 – paceline warm-up until 6:30pm, 2 form sprints, 4 for real sprints (2 to 3, and 4 to 1) over 2 laps, then “time trial” practice for the rest of the night,  Time trial … Continued

Perfect pace line warm-up starting at 6:10pm; ready for 2 technical sprints at 6:30, then into the workout: “Buddy sprints”.  Yes, it’s time to take our sprints to a new level, and to have some fun too.  Sprints every lap … Continued

Please join us for some exercise BEFORE you celebrate St Patrick’s Day! Prefect pacelines (concentrate on good lines in the corners even when we are NOT going fast) until 6:30pm, 2 technique sprints, and then we go straight into the … Continued