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].
April 5–Whistle drill/ bell drill
This is an individual workout focusing on reaction time. 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
-react as quickly as you can to the bell (you must shoulder check and make sure it is safe to drop down)
-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
April 12- pursuit chase efforts
This can be done as a team or individually. If we have teams of similar speed and ability level riders the workout will be done as a team, and if not it will be done individually. The number of riders in a group and groups on the track will be decided by the coach for safety. The purpose of the team 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. If the effort is done individually and we have two riders chasing one another and the effort ends when one catches the other or we complete 2 minutes.
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
April 19–Moto-madness workout.
We will have the motor bike out for 45 minutes straight! Riders have the option of taking a lap whenever they please. Riders can work together to gain laps. The rider who gains the most laps wins the workout. Riders can take breaks without penalty if they wish.
Key points
-the group will ride the blue line as a pace line
-lead motor will ride the same pace 40+kph on the front
-second rider will shoulder check and accelerate into the sprinters lane when it is safe to do so
-effort will be until the rider takes the lap
-say stick or stay when passing riders
-ALWAYS shoulder check before moving any direction
-get back into the group safely
April 26- Points Race Drill
This workout is an individual workout but riders can challenge themselves by trying to sit on a stronger riders wheel at the coach’s discretion. 4 laps at hard temp, and then 1 lap sprint as hard as they can. Riders will return to hard tempo pace with no rest, and start the same 4+ 1 lap again. Distance will vary among riders depending on age and level of fitness. Gearing will vary by riders but newer riders will use 86-88 inch gears, while A level riders are able to use their prefered race gears. An example would be in the 88-96 inch range or an A level rider.
Key points
4 laps at hard tempo/race pace
1 lap sprint as hard as you can
-The riders will do 4 or 5km (ie 4 or 5 of these during a set) depending on age and level of fitness.
-Please remember you must say stick while passing other riders
May 3- Gate Practice- Standing starts + Tempo on the blue
We will be running 2 workouts at the same time. One group will be in the sprinters lane doing standing starts. The other group will be doing 2×20 minutes of tempo on the blue line.
Standing starts will be 4 efforts in a set and 2 sets total.
Tempo- 2 sets of 20 minutes with 12-15min recovery in between.
May 10- Team pursuit prep workout
This workout is an individual workout but riders can challenge themselves by trying to sit on a stronger riders wheel at the coach’s discretion. 3.5 laps at pursuit pace 0.5 lap accelerate in the saddle as hard as they can. The rider will try to hang onto the speed they have gained for 1 more lap. Riders will return to pursuit pace and start the same 3.5 +0.5 + 1 lap again. Distance will vary among riders depending on age and level of fitness. Gearing will vary by riders but newer riders will use 86-88 inch gears, while A level riders are able to use their prefered pursuit gears. An example would be in the 92-96 inch range or an A level rider.
Key points
-3.5 lap steady at 5-8min pursuit pace
-0.5 lap hard acceleration in the saddle
-1 lap hold onto the speed gained in the accell
-The riders will do 3 or 4km (ie 3 or 4 of these during a set) depending on age and level of fitness.
-Please remember you must say stick while passing other riders
May 17-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 signaling 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
May 24- Moto-madness workout.
We will have the motor bike out for 45 minutes straight! Riders have the option of taking a lap whenever they please. Riders can work together to gain laps. The rider who gains the most laps wins the workout. Riders can take breaks without penalty if they wish.
Key points
-the group will ride the blue line as a pace line
-lead motor will ride the same pace 40+kph on the front
-second rider will shoulder check and accelerate into the sprinters lane when it is safe to do so
-effort will be until the rider takes the lap
-say stick or stay when passing riders
-ALWAYS shoulder check before moving any direction
-get back into the group safely
Mary 31- Racing!
This work will consist of various track races, with the added difficulty of having the motor bike in the mix. Riders will work on strategy, race tactics, endurance and speed.
Key points
-this will be a race
-motor will be acting as another rider
-effort will be until the set number of laps has been completed
-say stick or stay when passing riders
-ALWAYS shoulder check before moving any direction
-get back into the group safely
*Workouts are subject to change by the Program Director.
