Monday and Wednesday workouts spring/summer schedule

Hi Everyone,

We are continuing to publish all our Wednesday night workouts here on the web page. If you have any questions about workouts or events at the track please email [email protected]. Thanks and happy riding!

Monday April 4th

Whistle drill/ bell drill- This is an individual workout. 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

-First 5 seconds are out of the saddle

-Shoulder check before dropping down

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

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

Wednesday April 6th

Moto-madness workout. Following the format of our March 18th race we will be running the motor madness. 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. Riders sitting on the moto are not required to rotate behind the motor bike.

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

Intermediate workout-Tempo with sprints off the group- the workout will be at 38-40 kph for 12 minute sets. Riders will complete 2 sets.

One rider or the motor bike will be riding tempo on the blue line. The coach will ring the bell for the rider behind the leader (2nd in the line) to signal the start of their effort. The rider must shoulder accelerate and shoulder check before dropping into the sprinters lane. Efforts will be 200-400m in effort and the coach will inform each rider of the distance they will be doing before the workout starts. Once the 200-400m effort is complete the rider is to shoulder check and if it is clear move up to the rail to wait for the group. Once the group rolls by they join the back of the group and recover in the pace line. 2 sets of 8 minutes on the track with 10 minutes recovery.

Key points

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

-lead rider will never sprint they are in charge of riding tempo

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

-effort will be 200-400m in length

-say stick or stay when passing riders

-ALWAYS shoulder check before moving any direction

-get back into the group safely

Monday April 11th

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 signalling 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

Wednesday 13th-time trials

Monday April 18th

Motor Pacing- This is an individual workout. Riders will ride behind the motor bike taking no more than 2 laps directly behind the motor bike. When their turn is over they will accelerate up beside the Motor bike before pulling off. This allows for the rider behind them to draft and keep the line together. The motor bike will be going between 40-43 kph. Efforts will be 2 sets of 15 minutes. Gearing will be unlimited for this group.

Wednesday April 20th

–Tempo with sprints off the group- For advanced and intermediate groups. Advanced workout will be at 44-46 kph for 15 minute sets. Riders will complete 2 sets. The intermediate workout will be at 38-40 kph for 12 minute sets. Riders will complete 2 sets.

One rider or the motor bike will be riding tempo on the blue line. The coach will ring the bell for the rider behind the leader (2nd in the line) to signal the start of their effort. The rider must shoulder accelerate and shoulder check before dropping into the sprinters lane. Efforts will be 200-400m in effort and the coach will inform each rider of the distance they will be doing before the workout starts. Once the 200-400m effort is complete the rider is to shoulder check and if it is clear move up to the rail to wait for the group. Once the group rolls by they join the back of the group and recover in the pace line. 2 sets of 8 minutes on the track with 10 minutes recovery.

Key points

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

-lead rider will never sprint they are in charge of riding tempo

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

-effort will be 200-400m in length

-say stick or stay when passing riders

-ALWAYS shoulder check before moving any direction

-get back into the group safely

Monday April 25th

Whistle drill/ bell drill- This is an individual workout. 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

-First 5 seconds are out of the saddle

-Shoulder check before dropping down

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

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

Wednesday April 27th

team pursuit chase efforts

This is a team workout. Riders will be paired up with similar speed and ability level riders. The number of riders in a group and groups on the track will be decided by the coach for safety. The purpose of the 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.

Gear- 90-96 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

Monday May 2nd

Rolling in team sprint efforts

Teams will be made up of 3 riders. Each team will do 3 laps total during their effort but spend the entire set on the track. 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

Wednesday May 4th

Standing starts + 2×20 minutes 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.

Monday May 9th

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 signalling 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- 88-94 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

Wednesday 11th- Sprint Tournament

Monday May 16th

Pyramid drill Over gear- This workout should be done in a gear larger than usual. If you were riding an 88 previously we want to challenge you to ride 90+ inches for this workout. Feel free to 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.

60% of maximum

one min recovery

70% of maximum

one min recovery

80% of maximum

one min recovery

90% of maximum

one min recovery

100% of maximum

one min recovery

90% of maximum

one min recovery

80% of maximum

one min recover

70% of maximum

one min recovery

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

Wednesday May 18th

Split pursuit workout. This is an individual workout. Riders will be doing a 2km pursuit effort 3 laps recovery on the blue line before dropping in for a 1km effort at pursuit pursuit pace. Riders will do 3-4 efforts and have the option of riding between their efforts.

Key Points

• Pursuit pace! This is not a full sprint
• Focus on riding the black line and keeping your vision up
• Shoulder check every time you move up or down the track

Monday May 23rd- Closed

Wednesday May 25th

Whistle drill/ bell drill- This is an individual workout. 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

-First 5 seconds are out of the saddle

-Shoulder check before dropping down

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

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

Monday May 30th

Motor Pacing- This is an individual workout. Riders will ride behind the motor bike and when the coach rings the bell they will ride a 200m sprint. This allows for the rider behind them to draft and keep the line together. For advanced training the motor bike will be going between 45-48kph. Efforts will be 2 sets of 20 minutes. Gearing will be unlimited for this group.

The intermediate workout will be traveling at 40-43kph. Efforts will be 2 sets of 12 minutes. Gearing will be 86-90 inch.

Wednesday June 1st

Moto-madness workout evening. Following the format of our March 18th race we will be running the motor madness. We will have the motor bike out for 60 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. Riders sitting on the moto are not required to rotate behind the motor bike.

Monday June 6th

Tempo with sprints off the group- For advanced and intermediate groups. Advanced workout will be at 44-46 kph for 15 minute sets. Riders will complete 2 sets. The intermediate workout will be at 38-40 kph for 12 minute sets. Riders will complete 2 sets.

One rider or the motor bike will be riding tempo on the blue line. The coach will ring the bell for the rider behind the leader (2nd in the line) to signal the start of their effort. The rider must shoulder accelerate and shoulder check before dropping into the sprinters lane. Efforts will be 200-400m in effort and the coach will inform each rider of the distance they will be doing before the workout starts. Once the 200-400m effort is complete the rider is to shoulder check and if it is clear move up to the rail to wait for the group. Once the group rolls by they join the back of the group and recover in the pace line. 2 sets of 8 minutes on the track with 10 minutes recovery.

Key points

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

-lead rider will never sprint they are in charge of riding tempo

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

-effort will be 200-400m in length

-say stick or stay when passing riders

-ALWAYS shoulder check before moving any direction

-get back into the group safely

Wednesday June 8th

 Standing starts + 2×20 minutes 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.

Monday June 13th- 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 5-8min max with 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

Wednesday June 15th–

Time trial night

Monday June 20th

Whistle drill/ bell drill- This is an individual workout. 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

-First 5 seconds are out of the saddle

-Shoulder check before dropping down

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

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

Wednesday June 22nd

Monday May 30th

Motor Pacing- This is an individual workout. Riders will ride behind the motor bike and when the coach rings the bell they will ride a 200m sprint. This allows for the rider behind them to draft and keep the line together.

The intermediate workout will be 2 sets of 12 minutes. Gearing will be 86-90 inch. Speed will be 42-45kph.

Monday June 27th–

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 rop down)

-First 5 seconds are out of the saddle

-Shoulder check before dropping down

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

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

Wednesday June 29th

Moto-madness workout evening. Following the format of our March 18th race we will be running the motor madness. We will have the motor bike out for 60 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. Riders sitting on the moto are not required to rotate behind the motor bike.

Monday July 4th

Flying 200 meter efforts. Riders choice if they stay up for the entire duration or if they wish to use full recovery between sets. Riders will run this exactly as time trials are run. You will roll up the track and it will be 3.5 laps total including wind up and your timed run. The coach will record your times and you will receive feedback during the workout on ways to improve ranging from things such as  line choice or when to time your jump.

Wednesday July 6th

Standing starts + 2×20 minutes 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.

Note: These are group training sessions. All riders must respect the coach/ their instructions as well as your fellow track users. Failure to do so can lead to your removal from the session. If any unsafe riding or rude remarks to a coach or another individual you may be asked to leave. If riders are feeling dizzy, light headed, short of breath, or uncomfortable please exit the track safely and inform the coach.