Wednesday Night Workouts- Please read

Hi Everyone,

We are publishing 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!

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.

November 25th

Advanced workout Standing starts with gate- Riders can ride the blue above as well. Riders again will be allowed to do a 2×20 set of tempo at threshold. Visual of standing start https://www.youtube.com/watch?v=P1AfJSrh1ME

Gear for starts unrestricted. Efforts will emphasize the start. 50m, 50m, 75m, 100m, is one set.

Intermediate- Gate starts longer explanation- This is to prep or time trials the following week. Gear up to an 86 inch gear- Emphasis on form not on pushing a massive gear yet. Riders will be able to ride above the blue during the efforts at coach’s discretion

December 2nd-Time trials

December 9th

-Advanced training-Two sets of take a lap with advanced cones/intermediate cones in middle. Take a lap consists of one group riding on the blue line. The lead rider will listen for a 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.

-Intermediate training- Infinite elimination we total number of eliminations but riders stay in the race entire duration. Finish with a race- depending on # of riders we may need to run heats.

-The effort will start like an elimination race. Riders will receive their instructions on the rail. The effort will happen just like an elimination with the exception that you stay in the effort. Every other lap we will record who was the last rider across the line. The winner is the rider who has the least points at the end. The purpose of this is to work on our pack skills and awareness on the track in a friendly scenario.  

December 16th

Advanced 48kph- steady motor pacing, 2 lap turns. If you get dropped this isn’t the session for you. 2×12 min. Gear 90-92 inches. For motor pacing the coach will determine the number of laps a rider can sit behind the motor bike. In general we run with a maximum of 2 laps behind the motor bike before an exchange happens. The rider directly behind the motor bike will shoulder check and signal with their elbow. This allows riders behind to know their intentions. The rider accelerates up beside the motorbike on the right side of the motor. From there the rider is to make their way to the back of the pack. If gaps open in the pace line make sure the gap is appropriate to enter. Please ask a coach if you have any questions about appropriate gaps.

Intermediate- Infinite Elimination again with defined roles- Some riders must play the devil, some must ride from the front, some must hover in middle. Last effort for each group may be a race. Gear- 84 inches

–The effort will start like an elimination race. Riders will receive their instructions on the rail. The effort will happen just like an elimination with the exception that you stay in the effort. Every other lap we will record who was the last rider across the line. The winner is the rider who has the least points at the end. The purpose of this is to work on our pack skills and awareness on the track in a friendly scenario.  

December 23rd

Advanced- Keirin practice with defined roles.This workout takes place behind our motor pace bike. Each individual will draw tactics/position before each effort on the track. Riders must not pass the bike until it has pulled off. This will allow riders to gain experience in Keirin racing in a fun no pressure atmosphere. No gear restriction will be in place but keep in mind your tactics will change depending on your given role.

Intermediate- Keirin practice with defined roles. Each individual will draw tactics/position before each effort on the track. Riders must not pass the bike until it has pulled off. This will allow riders to gain experience in Keirin racing in a fun no pressure atmosphere. Gear restriction will be 86 gear inches. Safety will be top priority during this session.

-Winter Break-

December 30th

Advanced workout- Whistle drill- Easier workout after the break. Gear 88-90 inch. 2 sets of 10 minutes plus 1 cone drill.

Whistle drill involves riders are on the blue line riding on their own. When they hear a bell or whistle they are expected to shoulder check. If it is clear they should get out of the saddle and accelerate into the sprinters lane. The effort goes until the riders hear the bell or whistle again. All riders must shoulder check before returning to the blue line. Groups will be determined at the track by the coach. For safety of our riders groups can be limited in size.

Intermediate workout- Whistle drill- Emphasis on shoulder checks before moving either direction, jumping hard but not leaning the bike too far forward.Whistle drill involves riders are on the blue line riding on their own. When they hear a bell or whistle they are expected to shoulder check. If it is clear they should get out of the saddle and accelerate into the sprinters lane. The effort goes until the riders hear the bell or whistle again. All riders must shoulder check before returning to the blue line. Groups will be determined at the track by the coach. For safety of our riders groups can be limited in size.

January 6th

Advanced- Motor pacing tempo with sprints off the bike. Sprints will be 200m-400m in length. Gear 90-94 inches- 2 sets of 10-12 minutes depending on numbers. The motor bike will be riding around at 45kph. Each time the coach rings the bell the rider behind the motor bike will shoulder check. If it is clear below, they will get out of the saddle and sprint in the sprinters lane. Distance will be determined day of but will be either 200m-400m in length. Once the rider has completed their effort they need to shoulder check. If it is clear above the rider will go up the track to the rail and ride until the group catches them up. Riders must maintain 30kph on the track to stay upright.

Intermediate- Motor tempo with sprints-Gear 86-88 inch. Emphasis on the hard acceleration, shoulder checking both ways. The motor bike will be riding around at 38-40kph. Each time the coach rings the bell the rider behind the motor bike will should check. If it is clear below they will get out of the saddle and sprint in the sprinters lane. Distance will be determined day of but will be either 200m-400m in length. Once the rider has completed their effort they need to shoulder check. If it is clear above the rider will go up the track to the rail and ride until the group catches up. Riders must maintain 30kph on the track.

January 13th-Sprint Tournament

January 20th

Advanced- Gate practice on sprinters lane-Gear for starts unrestricted. Efforts will emphasize the start. 50m, 50m, 75m, 100m, is one set. Aim is for 3 sets each.Here is a video of a standing start https://www.youtube.com/watch?v=P1AfJSrh1ME

Tempo will be allowed above the blue. Leaving a large buffer zone when passing. Tempo workout will be 2x 20 minutes at threshold to just below. Acceptable gears for tempo are 86-90 gear inches.

Intermediate- Flying 200’s Looking at lines of the track. Demo of a flying 200. Each rider will aim for 4 flying 200 efforts. Gear unrestricted. Efforts will be timed. Finish with 1st and last elimination for fun at the end of the session.

January 27th

Advanced- Team pursuit chases. Multiple groups on the track riding above the blue line. Coach will call 2 groups at a time to chase one another. If a group is caught the effort is over. If a group is not caught within 3 minutes the chases are over. Gear 90-92 inch gears.

Intermediate- 2 sets of take a lap with intermediate cones in the between. Gear 84-86 inch gears.Take a lap consists of one group riding on the blue line. The lead rider will listen for a 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.

February 3rd

Advanced- Whistle drill 2×12 minutes with advanced cones in between. Gear 90-92 inches. Whistle drill involves riders are on the blue line riding on their own. When they hear a bell or whistle they are expected to shoulder check. If it is clear they should get out of the saddle and accelerate into the sprinters lane. The effort goes until the riders hear the bell or whistle again. All riders must shoulder check before returning to the blue line. Groups will be determined at the track by the coach. For safety of our riders groups can be limited in size.

Intermediate- Keirin practice with defined roles. Gear restricted moto will pull off at 40kph. Keirin practice with defined roles. Each individual will draw tactics/position before each effort on the track. Riders must not pass the bike until it has pulled off. This will allow riders to gain experience in Keirin racing in a fun no pressure atmosphere. Gear restriction  will be 86 gear inches. Safety will be top priority during this session.

February 10th-Time trials

February 17th

Advanced-Advanced- Motor pacing tempo with sprints off the bike. Sprints will be 200m-400m in length. Gear 90-94 inches- 2 sets of 10-12 minutes depending on numbers.

Intermediate- Take a lap 2 sets of 10 minutes with Intermediate cones in between. Gear- 86-88 inch gears. Emphasis is on shoulder checking before you move up or down. Getting out of the saddle when accelerating down the track. Settling in at a hard effort and focusing on recovery when you are riding in the group.

February 24th

Advanced workout- Flying 500m efforts. Riders will do these in pairs. Alternating who leads and who follows. Goal for the lead rider is to drop the other rider. Goal for the 2nd rider is to not get dropped. If the 2nd rider can come around they must treat it like a rush in.Gear-90-94 inches

Intermediate- Flying 500m efforts. Riders will do these in pairs. Alternating who leads and who follows. Goal for the lead rider is to drop the other rider. Goal for the 2nd rider is to not get dropped. Gear-86-88 inches