Wednesday Night Summer 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].
July 19–Whistle drill/ bell drill OR Take a Lap (numbers dependant)
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
July 26- 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
August 2– 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
August 9- 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
August 16- Gate Practice- Standing starts + Tempo on the blue
Final Prep for provincials! 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.
August 23- Flying 500m efforts
This workout will be done either in pairs alternating who leads or individually if the speed differential is too high. 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
August 30-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
September 6-Pyramid drill
This workout should be done in a gear larger than usual. Please ask the coach running the session which gear they recommend for you.
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.
2 mins @ 60% of maximum
one min recovery
2 mins @ 70% of maximum
one min recovery
2 mins @ 80% of maximum
one min recovery
1 min @ 90% of maximum
one min recovery
30 secs @ 100% of maximum
one min recovery
1 min @ 90% of maximum
one min recovery
2 mins @ 80% of maximum
one min recover
2 mins @ 70% of maximum
one min recovery
2 mins @ 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
September 13–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
September 20- Rolling in team sprint efforts
If the ability or speed difference is too large riders will do the workout as an individual doing 1 lap for the first effort, 2 laps on their second, and 3 on their third. 2 sets of 3 efforts will be completed during the session.
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
September 27- 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
*Workouts are subject to change by the Program Director.
