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]
May 2- 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 9- Time Trial Night
The gate will be out, and we will run any timed event that you want.
May 16-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 23- 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
May 30- 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
June 6–Motor Pacing
This is an individual workout. Riders will ride behind the motor bike taking no more than 2 laps directly behind the motor bike. When their turn is over they will accelerate up beside the Motor bike before pulling off. This allows for the rider behind them to draft and keep the line together.The Bike will be going 48-50kph for the advanced group. The motor bike will be going between 40-43 kph for the intermediate group. Efforts will be 2 sets of 15 minutes. Gearing will be unlimited for this group.
June 13- Time Trial Night
The gate will be out, and we will run any timed event that you want.
June 20– Motor Pacing
This is an individual workout. Riders will ride behind the motor bike taking no more than 2 laps directly behind the motor bike. When their turn is over they will accelerate up beside the Motor bike before pulling off. This allows for the rider behind them to draft and keep the line together.The Bike will be going 48-50kph for the advanced group. The motor bike will be going between 40-43 kph for the intermediate group. Efforts will be 2 sets of 15 minutes. Gearing will be unlimited for this group.
June 27- 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
July 4- Motor Pacing
This is an individual workout. Riders will ride behind the motor bike taking no more than 2 laps directly behind the motor bike. When their turn is over they will accelerate up beside the Motor bike before pulling off. This allows for the rider behind them to draft and keep the line together.The Bike will be going 48-50kph for the advanced group. The motor bike will be going between 40-43 kph for the intermediate group. Efforts will be 2 sets of 15 minutes. Gearing will be unlimited for this group.
July 11- 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
July 18-Time Trial Night
The gate will be out and we will run any distance riders want.
July 25- Motor Pacing
This is an individual workout. Riders will ride behind the motor bike taking no more than 2 laps directly behind the motor bike. When their turn is over they will accelerate up beside the Motor bike before pulling off. This allows for the rider behind them to draft and keep the line together.The Bike will be going 48-50kph for the advanced group. The motor bike will be going between 40-43 kph for the intermediate group. Efforts will be 2 sets of 15 minutes. Gearing will be unlimited for this group.
August 1–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
August 8- Time Trial Night
The gate will be out, and we will run any timed event that you want.
August 15- Take a lap workout OR Motorpacing – Rider’s Choice.
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
August 22- Pursuit chase efforts OR Motorpacing – Rider’s Choice
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 29- Flying 500m efforts OR Motorpacing – Rider’s Choice
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
*Workouts are subject to change by the Program Director.
