Team Fremont
We are on for tomorrow, January 2, 2014
Eureka and Stevenson
Paceline starts at 6:15pm
NEW – we start ON-TIME, so those that want to socialize before or after are welcome to do so BUT we will start the paceline warm-up at 6:15pm so that we get a full workout in!
By request, we’ll stay on course instead of the usual 1st Thursday out into the open roads. Why? because we’re flexible to what teammates want -and- because we have a good number of new riders that need the practice.
six lap winter warm-up = together for the first five laps, ballistic on the last lap, start and finish at finish line (green line)
two technique sprints, as per usual (light gearing, in the drops, start jump with hip thrust, head up, straight line, light seating) corner 4 to finish line
main workout:
a) five laps scratch – one solo with a 10 second gap with four people chasing (10min)
b) one lap cool down (5 min)
c) five laps scratch – one solo with a 10 second gap with four people chasing (10min)
d) one lap cool down (5 min)
e) five laps scratch – one solo with a 10 second gap with four people chasing (10min)
f) one lap cool down (5 min)
g) five laps scratch – one solo with a 10 second gap with four people chasing (10min)
h) one lap cool down (5 min)
I) cool down until 8pm
modifiers: go solo if you are feeling great, jump into a fast group, move to a slower group, sit-on or sit-out if needed.
Happy New Years! Larry