1) warm-up paceline – building in speed as we finish the 6 laps (some my pop!)
2) two technique sprints – light gearing; head up; hands in the drops; rigid arms (not locked, not flexing); breathing; start with hips forward and drive your bike to move up the road quickly (not side to side)
3) 5 sprints from corner 3 to finish line (AFTER the stop sign)
4) recovery from 1 to 3, and recover every 6th lap
5) repeat so that we complete 5 sets of 5 1/2 lap efforts
I hope to see you there, Larry