Team Rides

Warmup paceline until 6:45pm, 2 technique sprints, 4 laps of 2 sprints each (corners 4 to 1 and 2 to 3), cornering drill/ bunch up in the corners/ recover, 4 laps of 2 sprints each (corners 4 to 1 and … Continued

Thursday, June 30 plans – firstly, come with a plan.  How hard will you ride?  how many efforts will you do?  Do you need teammates to push you? Paceline until 6:45pm, 2 technical sprints, 4 laps with 8 sprints (2 … Continued

Pace line warm-up until 6:45pm, 2 technique sprints, 2×2+1=4×6=24&17 (2 sprints per lap – 2to3 and 4to1, 2 laps = 4 sprints plus 1 lap recovery.  Six sets = 24 sprints, then cool-down and go home.  Modifiers: stay late for … Continued

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