Disclaimer – as I coach the racing team only on Thursday its important to a) give me input on the workouts that you would like to do to prepare you for your upcoming events. The training principle of SPECIFICITY is key! b) always feel free to modify the workout to better tailor to your training plans. For instance, if you are in an OVERLOAD (another training principle) you might want to smash the workout and ride at the front the whole session. Conversely, if you have a race coming up on the weekend you might do half the work, or follow wheels. LOTS of options!
Thursday, May 10 –
– bike to work day!
– sign in and ready to roll before 6:30pm
– warm-up for 6 laps at an increasing pace (let’s plan to drop riders on the last two laps)
– gather back up for technique sprints
– two technique sprints (head up, hands in the drops, light gear, balanced weight distribution, start with hips, arms locked, use your core to drive your bike forward (not side to side)
– 4 laps as a group, sprint on the last lap (to the green line)
– 1 lap to re-group (front riders turn around to pick up last riders
– repeat as many times as possible
– cool down and head out
See you there! Larry