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Sample Workouts Archives - Burnaby Velodrome Club

Sample Workouts

May 4, 2018 | By | No Comments

 

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.