Below is tonight’s agenda. We are going back a few weeks to the Over / Under intervals, a mightily good workout. I received some positive remarks about last weeks one leg work, so we will definately revisit that particular joy in the near future.
Next Thursday is Thanksgiving, so the TNT is moving to Tuesday for that week only.
Warm up laps – RIDE TOGETHER AS MUCH AS POSSIBLE
Do a minimum of 6 laps in increasing speed paceline upto 25-26 mph 18:45-19:00
Make sure good form is maintained, no surging, no gaps either vertically or laterally
2 form sprints T2 to T3 19:00-19:10
1/2 lap 100% effort 19:10-19:12
rest 1 lap 19:12-19-15
1/2 lap 100% effort 19:15-19:19
rest 1 lap 19:19-19-22
4 laps over / under intervals – (ride 1 lap at 80% effort, 1 lap @ 90%) 19:22-19:32
2 laps recovery with bump drills on 1 lap. Pair experienced against inexperienced 19:32-19:40
4 lap over / unders, as above. 19:40-19:50
5 laps warm down, as a group, starting at 20-21 mph and decreasing 1 mph per lap 19:50-20:00
Lights will be required.
PRINT this and take it with you.