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BVC News - Burnaby Velodrome Club

Elite Nationals/Master Worlds Prep Camp

August 29, 2017 | By | No Comments

Are you heading to Elite Nationals or Master Worlds, and looking to get some structured training in? On Sunday September 10, 17 and 24, Keith Bruneau will be hosting a training camp for anyone who is headed to either of these events. There will be Open Track after the camp for anyone who is not doing these races.

Please see the schedule below, and email rachel@burnabyvelodromeclub.ca if you have any questions.

8:30-9:30 Warm up

9:30-11:00 Starting Gate, both individual and team starts

11:00-12:30 Motorpacing Individual/Team/Madison

12:30-2:00 Individual time

2:00-5:00 Open Track for All Members

Annual General Meeting

August 28, 2017 | By | No Comments

We’re having our Annual General Meeting on September 27th, at 8PM in the boardroom. All members are encouraged to attend.
 
This is also a good time to mention that on October 1st you’ll need to renew your membership.
 
We hope to see you there!

Fall Friday Night Racing

August 25, 2017 | By | No Comments

We are back! Friday Night Racing is coming up quick and this season will not disappoint.We will have 10 weeks in the series which will include the Spooktacular Friday Night. We are also happy to bring back our Bare Bones racing weekend which will be running on November 10th and 11th as well as a clinic on the Sunday. Racing begins at 6:30pm for Novice, and 7pm for all other categories. See you all at the track!

 

Gear Restrictions:

-Novice are 84″, a maximum of 47×15

-Cs are 86″, a maximum of 48X15

-Bs and As are unrestricted

 

October 6th

Novice- 15 lap scratch

10 mins Open Track

Novice- 4×5 Points Race

C- 20 Lap Scratch

B-30 Lap Scratch

A-40 Lap Scratch

C- 3×10 Points Race

B-4×10 Points Race

A- 4×10 Points Race

C- 15 laps to Belgian win and out- first sprint for 5th, second for 4th, etc

B-30 laps to Belgian win and out- first sprint for 5th, second for 4th, etc

A-35 laps to Belgian win and out- first sprint for 5th, second for 4th, etc

October 13th

Novice- 15 Lap Scratch

10 Mins Open Track

Novice-4×5 Points Race

C- 30 Lap Scratch

B- 40 Lap Scratch

A- 50 Lap Scratch

C-15 Laps to Elimination

B-20 Laps to Elimination

A-20 laps to Elimination

C- 20 Lap Snowball

B- 30 Lap Snowball

A- 40 Lap Snowball

October 20th

Novice-  20 lap Scratch

10 mins Open Track

Novice- Elimination

C- Keiren Heats

B- Keiren Heats

A- Keiren Heats

C-20 laps to win and in

B-30 laps to win and in

A-30 laps to win and in

C- 25 lap Point a lap

B-  35 lap Point a lap

A- 40 lap Point a lap

Open- Keiren Finals

C- 30 Lap Scratch

B- 40 Lap Scratch

A- 50 Lap Scratch

 

October 27th Halloween Spooktacular Friday Night Racing!

Novice- 15 lap Scratch your eyes out

10 mins Open Track

Novice- The Please let this be over!!!! (15 Laps Point a lap)

C- 35 Lap Scratch your eyes out

B-40 Lap Scratch your eyes out

A- 50 Lap Scratch your eyes out

Marymoor Zombie Crawl (exhibition event)

C- The Monster’s Gamble (30 laps to Belgian Win and Out)

B – The Monster’s Gamble (40 Laps to Belgian Win and Out)

A -The Monster’s Gamble  (40 Laps to Belgian Win and Out)

C The Keiser’s  Nightmare (unknown distance)

B The Keiser’s  Nightmare (unknown miss and out)

A The Keiser’s  Nightmare (unknown miss and out)

November 3rd

Novice 20 Lap Scratch

10 mins Open Track

Novice 4×5 Points

C 30 Lap Scratch

B 40 Lap Scratch

A 50 Lap Scratch

C Antioquena-  Point a lap and elimination down to 5 riders. 5 riders do a scratch and the final sprint is 5 for 1st, 3 for 2nd, 2 for 3rd, 1 for 4th

B Antioquena-  Point a lap and elimination down to 5 riders. 5 riders do a scratch and the final sprint is 5 for 1st, 3 for 2nd, 2 for 3rd, 1 for 4th

A Antioquena-  Point a lap and elimination down to 5 riders. 5 riders do a scratch and the final sprint is 5 for 1st, 3 for 2nd, 2 for 3rd, 1 for 4th

C 25  Lap Tempo ( 2 points to leader on each lap, 1 point to second)

B 35 Lap Tempo ( 2 points to leader on each lap, 1 point to second)

A  40 Lap Tempo ( 2 points to leader on each lap, 1 point to second)

 

November 10th

– Bare bones weekend (schedule TBD)

 

November 17th

Novice- 20 Lap Scratch race

10 mins Open Track

Novice- 4×5 Progressive Points

C- 30 Lap Scratch Race

B- 40 Lap Scratch Race

A- 40 Lap Scratch Race

C- 25 Lap Snowball

B- 35 Lap Snowball

A- 40 Lap Snowball

C- Unknown Miss and Out

B- Unknown Miss and Out

A- Unknown Miss and Out

November 24th

Novice- 20 Lap Scratch

10 mins Open Track

Novice- Elimination

C-35 lap Scratch

B- 40 Lap Scratch

A- 45 Lap Scratch

C 20 Laps to Win and Out

B 30 Laps to Win and Out

A 30 Laps to Win and Out

C- Antioquena

B- Antioquena

A- Antioquena

December 1st

Novice- 20 Lap Scratch

10 mins Open Track

Novice- 20 Lap Tempo ( 2 points to leader on each lap, 1 point to second)

C- 35 Lap Scratch

B- 40 Lap Scratch

A- 50 Lap Scratch

C- Elimination

B- Elimination

A- Elimination

C-  30 Laps Unknown Points Race

B- 40 Laps  Unknown Points Race

A- 40 Laps Unknown Points Race

December 8th- Series Final!!!

Novice- 20 Lap Scratch

10 mins Open Track

Novice- 20 lap Snowball

C 25  Lap Tempo ( 2 points to leader on each lap, 1 point to second)

B 35 Lap Tempo ( 2 points to leader on each lap, 1 point to second)

A  40 Lap Tempo ( 2 points to leader on each lap, 1 point to second)

C- Keiren Heats

B- Keiren Heats

A- Keiren Heats

C- 35 Lap Scratch

B- 45 Lap Scratch

A-45 Lap Scratch

Open- Keiren Finals

C-5×6 Points Race

B- 5×8 Points Race

A-5×9 Points Race

Schedule is not final and can be changed by the Race Organizer or Program Director at their discretion.

Wednesday Night Summer Workouts

July 18, 2017 | By | No Comments

Our Wednesday night workouts are up! We are looking forward to seeing everyone at our Advanced and Intermediate sessions. For more information on our sessions please email info@burnabyvelodrome.ca.

July 19–Whistle drill/ bell drill OR Take a Lap (numbers dependant)

This is an individual workout focusing on reaction time. Riders will ride on their own on the blue line. When they hear a bell or whistle they are expected to get out of the saddle and accelerate while still on the blue line. The rider must shoulder check and only once it is clear they are allowed to drop into the sprinters lane. The effort goes until the riders hear the bell or whistle again. Once the bell or whistle has been rung for the 2nd time all riders will return to the blue line when it is safe to do so. For the safety of our riders the groups will be limited in size at the coach’s discretion.

gear- 88-90

Key Points

-react as quickly as you can to the bell (you must shoulder check and make sure it is safe to drop down)

-First 5 seconds are out of the saddle

-Shoulder check before dropping down

-If a rider is below you do not drop down on top of them

-If a rider is above you do not swing into them

July 26- pursuit chase efforts

This can be done as a team or individually. If we have teams of similar speed and ability level riders the workout will be done as a team, and if not it will be done individually. The number of riders in a group and groups on the track will be decided by the coach for safety. The purpose of the team effort is to work on exchanges while at speed. This is a no drop effort but don’t expect it to be a walk in the park. A great quote for this one is “some times you need to go slow to go fast”- Jeremy Storie; for those who have seen team pursuit teams come apart you will understand why. If the effort is done individually and we have two riders chasing one another and the effort ends when one catches the other or we complete 2 minutes.

Gear- 90-92 inches

Key points

-Riders will be riding on the blue line in their groups

-Pull lengths or number of laps on the front will be decided with the riders and coach of the session before getting on the track

-Efforts will be 2 minutes or until a group is caught in length

-Total number of efforts during the session will be 3-5

August 2Points Race Drill

This workout is an individual workout but riders can challenge themselves by trying to sit on a stronger riders wheel at the coach’s discretion. 4 laps at hard temp, and then 1 lap sprint as hard as they can. Riders will return to hard tempo pace with no rest, and start the same 4+ 1 lap again. Distance will vary among riders depending on age and level of fitness. Gearing will vary by riders but newer riders will use 86-88 inch gears, while A level riders are able to use their prefered race gears. An example would be in the 88-96 inch range or an A level rider.

Key points

4 laps at hard tempo/race pace

1 lap sprint as hard as you can

-The riders will do 4 or 5km (ie 4 or 5 of these during a set) depending on age and level of fitness.

-Please remember you must say stick while passing other riders

 

August 9- Team pursuit prep workout

This workout is an individual workout but riders can challenge themselves by trying to sit on a stronger riders wheel at the coach’s discretion. 3.5 laps at pursuit pace 0.5 lap accelerate in the saddle as hard as they can. The rider will try to hang onto the speed they have gained for 1 more lap. Riders will return to pursuit pace and start the same 3.5 +0.5 + 1 lap again. Distance will vary among riders depending on age and level of fitness. Gearing will vary by riders but newer riders will use 86-88 inch gears, while A level riders are able to use their prefered pursuit gears. An example would be in the 92-96 inch range or an A level rider.

Key points

-3.5 lap steady at 5-8min pursuit pace

-0.5 lap hard acceleration in the saddle

-1 lap hold onto the speed gained in the accell

-The riders will do 3 or 4km (ie 3 or 4 of these during a set) depending on age and level of fitness.

-Please remember you must say stick while passing other riders

August 16- Gate Practice- Standing starts + Tempo on the blue

Final Prep for provincials! We will be running 2 workouts at the same time. One group will be in the sprinters lane doing standing starts. The other group will be doing 2×20 minutes of tempo on the blue line.

Standing starts will be 4 efforts in a set and 2 sets total.

Tempo- 2 sets of 20  minutes with 12-15min recovery in between.

August 23- Flying 500m efforts

This workout will be done either in pairs alternating who leads or individually if the speed differential is too high. Each pair will do 5 flying 500m efforts total. Rider one will lead out 3 times and rider 2 will lead out 2 times. The pair will be up on the track rolling at the railing. They will build up speed over 2 laps and drop in by the pursuit line. The lead rider should be doing the 500m effort as hard as they can and the second rider should sit on. The leader of each effort should be trying to drop the second rider. The second rider is not to pass the lead rider they should just sit on. 10 minutes recovery between each effort.

Gear-unlimited but pairs should be running close to the same gear

Key points

-2 laps on the rail to build up speed

-effort is 500m or 2.5 laps of burnaby total

-first rider should try and drop the second rider during the effort

-second rider is just to sit on

-10 minutes recovery between each effort

-swapping teams on the track must be done quickly and safely or all riders to finish all 5 efforts

August 30-Take a lap workout.

Take a lap consists of one group riding on the blue line. The lead rider will listen for the whistle or bell. The coach will ring/ whistle signaling they are to start their effort. The rider must shoulder check before proceeding forward. If it is clear below the rider they are to get out of the saddle and pedal hard as they enter the sprinters lane. Riders must keep their head up at all times. Once the rider reaches the back of the other group they will be required to shoulder check and if it is clear get back on the back of the group.

Gear- 88-90 inch gear

Key Points

-Pace in the pace line is 34kph

-Shoulder check each time a rider moves up and down the track

-accelerate as soon as the bell has been rung or whistle blown

– While taking the lap the effort is a sprint

September 6-Pyramid drill

This workout should be done in a gear larger than usual. Please ask the coach running the session which gear they recommend for you.

Riders will be on the track at either the sprinters lane or blue line. This is an individual drill. Please do these at your appropriate percentage to get the most benefit from the workout.

2 mins @ 60% of maximum

one min recovery

2 mins @ 70% of maximum

one min recovery

2 mins @ 80% of maximum

one min recovery

1 min @ 90% of maximum

one min recovery

30 secs @ 100% of maximum

one min recovery

1 min @ 90% of maximum

one min recovery

2 mins @ 80% of maximum

one min recover

2 mins @ 70% of maximum

one min recovery

2 mins @ 60% of maximum

Set one complete

Gear 86-90 gear inches

Key Points

-ride at your percentage not someone else’s

-start out easier than you think this gets very difficult at the top of the pyramid

-say stick or stay as you pass other riders

-shoulder check every time you move up or down the track

September 13–Moto-madness workout.

We will have the motor bike out for 45 minutes straight! Riders have the option of taking a lap whenever they please. Riders can work together to gain laps. The rider who gains the most laps wins the workout. Riders can take breaks without penalty if they wish.

Key points

-the group will ride the blue line as a pace line

-lead motor will ride the same pace 40+kph on the front

-second rider will shoulder check and accelerate into the sprinters lane when it is safe to do so

-effort will be until the rider takes the lap

-say stick or stay when passing riders

-ALWAYS shoulder check before moving any direction

-get back into the group safely

September 20- Rolling in team sprint efforts

If the ability or speed difference is too large riders will do the workout as an individual doing 1 lap for the first effort, 2 laps on their second, and 3 on their third. 2 sets of 3 efforts will be completed during the session.

Teams will be made up of 3 riders. Each team will do 3 laps total. The first rider will lead the group in from the blue line and accelerate as hard as they can while seated for one lap. Once they have completed the lap they will pull up between the 2 cones laid out by the coach. The 2 remaining riders will soldier on. The second rider will be going as hard as they can while the third rider sits in the draft. Once second rider completes the second lap they will pull up again between the 2 cones. The third rider will finish the final lap. We will do 2 sets total. The first set each rider will lead once (3 efforts). 10 minutes recovery between sets and each effort. The second set will be the same with each rider leading once.

Gear 90-94 inches

Key points

-rolling in from the blue line

-In the saddle acceleration

-riders must pull up in the designated zone

-riders must not overlap wheels

September 27- Take a lap workout.

Take a lap consists of one group riding on the blue line. The lead rider will listen for the whistle or bell. The coach will ring/ whistle signaling they are to start their effort. The rider must shoulder check before proceeding forward. If it is clear below the rider they are to get out of the saddle and pedal hard as they enter the sprinters lane. Riders must keep their head up at all times. Once the rider reaches the back of the other group they will be required to shoulder check and if it is clear get back on the back of the group.

Gear- 88-90 inch gear

Key Points

-Pace in the pace line is 34kph

-Shoulder check each time a rider moves up and down the track

-accelerate as soon as the bell has been rung or whistle blown

– While taking the lap the effort is a sprint

*Workouts are subject to change by the Program Director.

Track Update

July 15, 2017 | By | No Comments

Hi Everyone,

Thanks for your patience. We will be opening on July 17th.

Track Update

July 8, 2017 | By | No Comments

The  flooring is taking longer than Volleyball had anticipated. We are planning to be open on the 17th.

 

We will be holding an information session in regards to our contract negotiations with Volleyball BC, and the City of Burnaby on July 17th, 7pm in the boardroom at the track.

Track Closure

May 30, 2017 | By | No Comments

The Velodrome will be closed for the month of June while the flooring is being replaced. We apologize for the inconvenience. See you in July!

Burnaby Velodrome Club’s Annual Open House

May 18, 2017 | By | No Comments

That’s a wrap! The Burnaby Velodrome’s Open House was another success. We had nearly seventy people ride the boards during the five sessions over two days.

The sessions started with talks of safety and learning how to start and stop a fixed gear bike. We moved onto riding the bikes along the apron (concrete along the bottom of the track) and Cote where there is no minimum speed.

The next progression had riders going up onto the straight aways showing us a great deal of skill and track awareness. Once each of the riders was comfortable with the skills of shoulder checking, speeding up, slowing down, and entering/exiting the track safety we moved on. The next step is the most exciting and what everyone looks forward to the most, riding the corner. The bankings at Burnaby at forty seven degrees at its steepest point and do require a minimum speed of thirty kilometers per hour. Riders started to pick up their speed, and when they were going fast enough they went up to the sprinter’s lane!

Once riders got a few laps under their belts they progressed to riding in different lanes on the track, with some riders making their way up to the rail! We want to say thank you to everyone who came out and enjoyed riding the track. We also want to thank our members who came out and volunteered during the weekend.

For those who missed out on riding the track or who want to give the track a try we have a summer special on our learn to ride program. We are offering five ninety minute sessions including a bike rental, coaching, and insurance. Everything you need to try the track for $90 including taxes. Learn to ride programs happen Monday and Friday nights from July to September from 7:30pm-9pm. Sessions are drop in so no need to preregister and we always have coaches on site to run sessions 1 through 5 making learning to ride very easy. Please check out our schedule page for the next available class and our learn to ride page for more information.

For kids under nineteen years of age we offer junior programming specifically for youth. The first three times are free to try including bikes, and coaches. Bike rentals are always free for youth under nineteen years old. We also have a program for Aboriginal youth which happens on Friday. For more information about Aboriginal youth sessions please click here. If anyone has any questions about our programs please email rachel@burnabyvelodrome.ca or info@burnabyvelodrome.ca.

Burnaby Velodrome Club presents their Annual Open House May 13th and 14th

April 7, 2017 | By | No Comments

Back by popular demand the Burnaby Velodrome Club is happy to present our annual open house. Ever wanted to try riding the track but are nervous about committing to five sessions? Now you don’t have to be. We will have our instructors and mechanic on site to help you through the first class. Every year we introduce up to two hundred riders to the track during the weekend. The best part is it is completely free!

The session includes your bike, instructors, use of the facility, pedals (if you don’t have cycling shoes and pedals of your own), and helmets (if you don’t have your own- sizes are limited so please email with the size you want when registering).

Classes will be limited to a maximum of 16 riders. This is for safety and to give each person maximum ride time. No experience is needed to register. Everyone is welcome, regardless of ability. The track is a very friendly environment that allows for riders of all ages, genders, and abilities levels to ride. We have taught children as young as 8 years old up to seniors well past their 60’s and everyone in between. This event is best for Adults as kids under 19 are allowed to do 3 sessions free any Monday and Wednesday.

Sessions will run Saturday at 9:30am-11am, 11:30am-1pm, 2pm-3:30pm. Sessions on Sunday will run 10am-11:30pm, 12:30pm-2pm

To register please email rachel@burnabyvelodrome.ca with the following information:

*Full name

*Size of bike required or height if unsure

*Do you require flat pedals or if you have your own

*Do you require a helmet, if so what size do you need?

*Which session do you wish to register for

Sessions will fill up fast so please don’t hesitate to get your name in!

Wednesday Night Workouts

April 3, 2017 | By | No Comments

Our Wednesday night workouts are up! We are looking forward to seeing everyone at our Advanced and Intermediate sessions. For more information on our sessions please email info@burnabyvelodrome.ca.

April 5–Whistle drill/ bell drill

This is an individual workout focusing on reaction time. Riders will ride on their own on the blue line. When they hear a bell or whistle they are expected to get out of the saddle and accelerate while still on the blue line. The rider must shoulder check and only once it is clear they are allowed to drop into the sprinters lane. The effort goes until the riders hear the bell or whistle again. Once the bell or whistle has been rung for the 2nd time all riders will return to the blue line when it is safe to do so. For the safety of our riders the groups will be limited in size at the coach’s discretion.

gear- 88-90

Key Points

-react as quickly as you can to the bell (you must shoulder check and make sure it is safe to drop down)

-First 5 seconds are out of the saddle

-Shoulder check before dropping down

-If a rider is below you do not drop down on top of them

-If a rider is above you do not swing into them

April 12- pursuit chase efforts

This can be done as a team or individually. If we have teams of similar speed and ability level riders the workout will be done as a team, and if not it will be done individually. The number of riders in a group and groups on the track will be decided by the coach for safety. The purpose of the team effort is to work on exchanges while at speed. This is a no drop effort but don’t expect it to be a walk in the park. A great quote for this one is “some times you need to go slow to go fast”- Jeremy Storie; for those who have seen team pursuit teams come apart you will understand why. If the effort is done individually and we have two riders chasing one another and the effort ends when one catches the other or we complete 2 minutes.

Gear- 90-92 inches

Key points

-Riders will be riding on the blue line in their groups

-Pull lengths or number of laps on the front will be decided with the riders and coach of the session before getting on the track

-Efforts will be 2 minutes or until a group is caught in length

-Total number of efforts during the session will be 3-5

April 19–Moto-madness workout.

We will have the motor bike out for 45 minutes straight! Riders have the option of taking a lap whenever they please. Riders can work together to gain laps. The rider who gains the most laps wins the workout. Riders can take breaks without penalty if they wish.

Key points

-the group will ride the blue line as a pace line

-lead motor will ride the same pace 40+kph on the front

-second rider will shoulder check and accelerate into the sprinters lane when it is safe to do so

-effort will be until the rider takes the lap

-say stick or stay when passing riders

-ALWAYS shoulder check before moving any direction

-get back into the group safely

April 26- Points Race Drill

This workout is an individual workout but riders can challenge themselves by trying to sit on a stronger riders wheel at the coach’s discretion. 4 laps at hard temp, and then 1 lap sprint as hard as they can. Riders will return to hard tempo pace with no rest, and start the same 4+ 1 lap again. Distance will vary among riders depending on age and level of fitness. Gearing will vary by riders but newer riders will use 86-88 inch gears, while A level riders are able to use their prefered race gears. An example would be in the 88-96 inch range or an A level rider.

Key points

4 laps at hard tempo/race pace

1 lap sprint as hard as you can

-The riders will do 4 or 5km (ie 4 or 5 of these during a set) depending on age and level of fitness.

-Please remember you must say stick while passing other riders

 

May 3- Gate Practice- Standing starts + Tempo on the blue

We will be running 2 workouts at the same time. One group will be in the sprinters lane doing standing starts. The other group will be doing 2×20 minutes of tempo on the blue line.

Standing starts will be 4 efforts in a set and 2 sets total.

Tempo- 2 sets of 20  minutes with 12-15min recovery in between.

 

May 10- Team pursuit prep workout

This workout is an individual workout but riders can challenge themselves by trying to sit on a stronger riders wheel at the coach’s discretion. 3.5 laps at pursuit pace 0.5 lap accelerate in the saddle as hard as they can. The rider will try to hang onto the speed they have gained for 1 more lap. Riders will return to pursuit pace and start the same 3.5 +0.5 + 1 lap again. Distance will vary among riders depending on age and level of fitness. Gearing will vary by riders but newer riders will use 86-88 inch gears, while A level riders are able to use their prefered pursuit gears. An example would be in the 92-96 inch range or an A level rider.

Key points

-3.5 lap steady at 5-8min pursuit pace

-0.5 lap hard acceleration in the saddle

-1 lap hold onto the speed gained in the accell

-The riders will do 3 or 4km (ie 3 or 4 of these during a set) depending on age and level of fitness.

-Please remember you must say stick while passing other riders

 

 

May 17-Take a lap workout. 

Take a lap consists of one group riding on the blue line. The lead rider will listen for the whistle or bell. The coach will ring/ whistle signaling they are to start their effort. The rider must shoulder check before proceeding forward. If it is clear below the rider they are to get out of the saddle and pedal hard as they enter the sprinters lane. Riders must keep their head up at all times. Once the rider reaches the back of the other group they will be required to shoulder check and if it is clear get back on the back of the group.

Gear- 88-90 inch gear

Key Points

-Pace in the pace line is 34kph

-Shoulder check each time a rider moves up and down the track

-accelerate as soon as the bell has been rung or whistle blown

– While taking the lap the effort is a sprint

May 24- Moto-madness workout.

We will have the motor bike out for 45 minutes straight! Riders have the option of taking a lap whenever they please. Riders can work together to gain laps. The rider who gains the most laps wins the workout. Riders can take breaks without penalty if they wish.

Key points

-the group will ride the blue line as a pace line

-lead motor will ride the same pace 40+kph on the front

-second rider will shoulder check and accelerate into the sprinters lane when it is safe to do so

-effort will be until the rider takes the lap

-say stick or stay when passing riders

-ALWAYS shoulder check before moving any direction

-get back into the group safely

 

Mary 31- Racing!

This work will consist of various track races, with the added difficulty of having the motor bike in the mix. Riders will work on strategy, race tactics, endurance and speed.

Key points

-this will be a race

-motor will be acting as another rider

-effort will be until the set number of laps has been completed

-say stick or stay when passing riders

-ALWAYS shoulder check before moving any direction

-get back into the group safely

*Workouts are subject to change by the Program Director.