Wednesday Night Workouts

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 [email protected]

November 9th

Advanced workout- Take a Lap- The workout will be at 40-42 kph for 12 minute sets. Riders will complete 3 sets. If no motor bike the group will ride tempo at 38kph and the leader will drop down and sprint when the coach rings the bell.

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 last until the back of the paceline is caught. 3 sets of 12 minutes with 7 mins recovery in between.

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

-say stick or stay when passing riders

-ALWAYS shoulder check before moving any direction

-get back into the group safely

Intermediate workout- Take a Lap- The workout will be at 35 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 last until the back of the paceline is caught. 2 sets of 12 minutes with 8 mins recovery in between. 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

-say stick or stay when passing riders

-ALWAYS shoulder check before moving any direction

-get back into the group safely

November 16th

Advanced workout-Tempo with sprints off the group- the workout will be at 40-42 kph for 12 minute sets. Riders will complete 2 sets. If no motor bike the group will ride tempo at 35-38kph and the leader will drop down and sprint when the coach rings the bell.

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

Intermediate workout-Tempo with sprints off the group- the workout will be at 35-38 kph for 12 minute sets. Riders will complete 2 sets. If no motor bike the group will ride tempo at 35-38kph and the leader will drop down and sprint when the coach rings the bell.

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

November 23rd- Time Trial Night

November 30th

Advanced- Moto-madness

The workout will be 45 minutes long and the rider who takes the most laps wins. Riders can work together to take laps.

Intermediate-Moto-madness or Moto Madness. The workout will be 40 minutes long and the rider who takes the most laps wins. Riders can work together to take laps.

December 7th

Advanced-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. Groups will be on the track riding in between all efforts.

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

Intermediate-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. Groups will be on the track riding in between all efforts.

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

December 14th

Advanced-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.

Intermediate-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.

December 21st

Advanced and Intermediate session-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 on top of them

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

*Workouts are subject to change by the Program Director.