Monday/Wednesday workouts updated
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Monday Jan 11th
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
January 13th- Sprint tournament
Monday January 18th
Team pursuit 2km 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- 86-88 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 2km in length or 10 laps on Burnaby
-Total number of efforts during the session will be 5
Wednesday January 20th
Advanced and Intermediate sessions will be running start gate practice. Efforts will emphasize the start. 50m, 50m, 75m, 100m efforts will be included in one set. We aim for 2 sets. A proper standing start should look like this https://www.youtube.com/watch?v=P1AfJSrh1ME. Tempo will be allowed above the blue line during the advanced workout only.
Tempo workout will include 2×20 minute efforts in 86-90 inch gears.
Monday January 25th
Flying 500m efforts in pairs alternating who leads
Each pair will do 5 flying 500m efforts total. Rider one will lead out 3 times and rider 2 will lead out 2 times. The pair will be up on the track rolling at the railing. They will build up speed over 2 laps and drop in by the pursuit line. The lead rider should be doing the 500m effort as hard as they can and the second rider should sit on. The leader of each effort should be trying to drop the second rider. The second rider is not to pass the lead rider they should just sit on. 10 minutes recovery between each effort.
Gear-unlimited but pairs should be running close to the same gear
Key points
-2 laps on the rail to build up speed
-effort is 500m or 2.5 laps of burnaby total
-first rider should try and drop the second rider during the effort
-second rider is just to sit on
-10 minutes recovery between each effort
-swapping teams on the track must be done quickly and safely or all riders to finish all 5 efforts
Wednesday January 27th
Advanced workout- 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- 90-92 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
Intermediate workout-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- 86-90 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
Monday February 1st
Pyramid drill
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 February 3rd
Advanced workout-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
Intermediate workout- Keirin practice with defined roles. This will be gear restricted and the motor bike will pull off at 4kph. *note if the motor bike is not fixed a strong rider can be used as a sub or the coach can change the workout. Each individual will draw a tactic from the hat and a start position. RIders must not pass the bike until it has pulled off. The purpose of this workout is to allow riders to gain experience in a low pressure atmosphere.
Gear 86 inches
Key points
-safety is number 1 do not shoot a gap that is not there
-you cannot pass the motor bike until it pulls off
-do not follow the motor bike off the track
-stay relaxed while putting in effort
-try the tactics on your card. This way you learn what is best for you
Monday February 8th Closed for holiday
Wednesday February 10th- Time trials
Monday February 15th
Rolling in team sprint efforts
Teams will be made up of 3 riders. Each team will do 3 laps total. 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 February 17th
Advanced workout-Tempo with sprints off the group
One rider will be riding tempo (38kph) 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 12 minutes on the track with 15 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-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
Monday February 22nd
Tempo with sprints off the group
One rider will be riding tempo (38kph) 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 February 24th
Advanced workout and intermediate workout
Flying 500m efforts in pairs alternating who leads
Each pair will do 5 flying 500m efforts total. Rider one will lead out 3 times and rider 2 will lead out 2 times. The pair will be up on the track rolling at the railing. They will build up speed over 2 laps and drop in by the pursuit line. The lead rider should be doing the 500m effort as hard as they can and the second rider should sit on. The leader of each effort should be trying to drop the second rider. The second rider is not to pass the lead rider they should just sit on. 10 minutes recovery between each effort.
Gear-unlimited but pairs should be running close to the same gear
Key points
-2 laps on the rail to build up speed
-effort is 500m or 2.5 laps of burnaby total
-first rider should try and drop the second rider during the effort
-second rider is just to sit on
-10 minutes recovery between each effort
-swapping teams on the track must be done quickly and safely or all riders to finish all 5 efforts
Monday February 29th
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 March 2nd
Rolling in team sprint efforts
Teams will be made up of 3 riders. Each team will do 3 laps total. 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
Key points
-rolling in from the blue line
-In the saddle acceleration
-riders must pull up in the designated zone
-riders must not overlap wheels
Monday March 7th
Flying 200m efforts
To prepare for the sprint tournament we will review the proper line for a flying 200m on Burnaby. Each rider will do 3 flying 200m efforts with review from a coach. For those who are not racing the tournament or who are not worried about tired legs the workout will conclude with 1×12 minutes of take a lap.
Gear- first effort on warm up gear 84 inches. Second and third efforts try larger gears to see which works best for you.
Key Points
– Efforts are about quality not quantity
– Line choice is very important so please take note
– Take full recovery (10 minutes between sprints)
– Use your time between wisely for gear changes
Wednesday March 9th Sprint tournament
Monday March 14th
Team pursuit 2km 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- 86-88 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 2km in length or 10 laps on Burnaby
-Total number of efforts during the session will be 5
Wednesday March 16th
Tempo with sprints off the group
One rider will be riding tempo (38kph) 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 March 21st *final Monday night
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
