sign in and start warm-up @ 6:30pm 6 laps in a progressively faster paceline that not only looks smooth and fast. but looks like a team that is working TOGETHER – two technique sprints (corner 2 to 3, light gear, … Continued
Sprints are on tap… let it flow! Sprint tips – move up to anticipate the surge in speed; follow wheels if you are gassed; ramp up speed if teammates are coming off your wheel and winning; when in doubt, lead … Continued
repeat of Feb. 23, since I couldn’t make it. sign in, socialize and stretch before 6:30pm + 4 lap warm-up, 18mph, then 20mph, then 22mph, then 24+mph + one lap recovery to discuss what went right and what can be … Continued
sign in, socialize and stretch before 6:30pm + 4 lap warm-up, 18mph, then 20mph, then 22mph, then 24+mph + one lap recovery to discuss what went right and what can be improved + 4 lap warm-up, 18mph, then 20mph, then … Continued
sign in and warm up prior to 6:30 group paceline warm-up at 6:30pm – 6 laps building speed from 18 to 23+ mph – smooth and “perfect” two technique sprints with excellent form in a light gear 3 lap “scratch” … Continued
prior to 6:30 – sign in – 6:30 six lap warm-up (18mph up to 23mph+ on the last lap) – two technique sprints – now for the hard part… “first to the corner”. Ten laps of sprinting on the short … Continued
I’m bringing the forms, please try to arrive before 6:30pm – 6:30pm paceline warm-up for 6 laps (18mph on lap 1, then 19, 20, 21, 22, and 23+mph on the last lap). Pull longer if you feel stronger, sit on … Continued
– 6:30pm six lap warm-up building speed as we go modifiers – pull longer if you feel strong, pull short or sit at the back if not feeling as strong – 2 form sprints, small chain ring, good technique, no … Continued