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 session: 2x4x3 sprints! So, we sprint all the way from corner 2 to 3, slow, sprint from 4 to 1, slow and repeat 3 more times. Rest 3 laps and go again for 2 more sets. What we are looking for: slowing after the sprint will help you recover, because the sprints are long and the stretch in between is short. Regroup for the 3 recover laps. Modify with just 2 sets or stay on a wheel, or lead BUT you want to sprint, not just roll fast around the course. If your condition holds for all 24 sprints you are fit (for March!). If you are winning sprints but have a hard time with 24 you are fast but not yet fit (its okay, its March!). If you sit at home and read this the team is getting faster without you! See you there, Larry