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Burnaby Velodrome Club Burnaby Velodrome Club
make a donation
  • About Us
    • Team
    • Membership & Fees
    • Bike Rentals
    • Order your BVC Club Kit – anytime!
    • Sponsors
    • Jobs
    • Contact Us
  • Programs
    • Learn to Ride
    • Learn to Race
    • Coached Workouts
    • Juniors and Youth
    • BIPOC Youth Cycling
  • Racing
    • Bare Bones
    • Friday Night Racing
    • Western Track Challenge
    • Results
    • Photos
  • Schedule
  • News
  • Resources
    • Code of Conduct
    • Track Rules
    • Track Safety
    • Policies & Bylaws
    • FAQ
    • BVC Kit Store
    • BVC Weather Station
    • Timing System
    • UCI Reg – Track Races

Sample Workouts

Posted May 4, 2018

 

Looking to go to Open Track but not sure what to do? Give these a try!

 

1. 2 laps on/ 2 laps off

Rider will be up on the track rolling on the blue line. They will do 2 laps easy on the blue line, and then drop into the sprinters lane for a 2 lap max effort. They will then return to the blue line start the same 2/2 lap effort again.

2-3 sets of 6-8 efforts. 8-10 mins off the track in between sets.

 

2. Team Pursuit

Rider will be up on the track rolling on the blue line. They will do 3.5 laps at hard tempo (which should feel like an 80% effort), then a 0.5 lap acceleration in the saddle as hard as they can. The rider will then try to hang onto the speed they have gained for 1 more lap. Rider will then return to their hard tempo pace and start the same 3.5 +0.5 + 1 lap again.

2-3 sets of 6-8 efforts. 8-10 mins off the track in between sets.

 

3. Points Race Drill

Rider will be up on the track rolling on the blue line. They will do 4 laps tempo (which should feel like a 70% effort), and then drop down to the sprinters lane for a 1 lap max sprint. They will then return to the blue line and repeat the same 4 + 1 lap effort.

2-3 sets of 6-8 efforts. 8-10 mins off the track in between sets.

 

4. Flying 500s

Rider will be up on the track rolling at the railing. They will build up speed over 2 laps and drop into the sprinters lane by the start/finish line. The rider should be doing the 500m effort as hard as they can. 

2-3 sets of 3 efforts. 5-8mins of easy riding in between efforts, 15 mins off the track in between sets. 

 

5. Reverse 2 laps on/ 2 laps off

Rider will be up on the track rolling on the blue line. They will do 2 laps easy on the blue line, and then ride up to the rail for a 2 lap max effort. They should remain seated the entire time they accelerate. They will then return to the blue line start the same 2/2 lap effort again.

2-3 sets of 6-8 efforts. 8-10 mins off the track in between sets.

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Categories

  • All News
    • #TrackLife
    • 1000 Mile Challenge
    • 25th Anniversary
    • Bare Bones Racing
    • Friday Night Racing
    • News
    • Provincial Championship
    • Sample Workouts
    • Special Events
    • Training Tips
    • Try the Track
    • Uncategorized
    • Workouts
    • Youth

Archive

  • May 2022
  • January 2022
  • December 2021
  • September 2021
  • July 2021
  • June 2021
  • May 2021
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  • February 2021
  • January 2021
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Burnaby Velodrome Club

Harry Jerome Sports Centre
7564 Barnet Highway
Burnaby, British Columbia
V5A 1E7

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