I thought I would get this note out early so that you can adjust your Tuesday night and Wednesday workout accordingly…
– warmup, double paceline (ends at 6:30 with speed above 25mph, sit on if you need to finish with the group)
– 2 form sprints
– 5×3 corners (from 3 to 2), slow from 2 to 3 and repeat
= modifiers: lead or follow wheels, work together
– circle back (tween 3 and 4) to pick up whole group
– 2 laps recovery
– 3 seated sprints from 4 to 3… small gear working on leg speed
– 2 laps recovery
– 3 big gear sprints from 4 to 3
= modifiers: less, more, shorter or longer
– cooldown (from 20 to 16 in 5 laps)