Wednesday Night Workouts
Our Wednesday night workouts are up! We are looking forward to seeing everyone at our Advanced and Intermediate sessions. Advanced workouts are for A and B level riders. Intermediate is for C and D level riders. For more information on our sessions, or if you are unsure which group is best for you, please email [email protected].
January 2–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 38kph for Advanced and 34kph for Intermediates
-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
January 9- 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- 84-88 inches for Intermediate; 86-92 inches for Advanced
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
January 16- 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 20 minutes. Gearing will be unlimited for this group.
January 23-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- 84-88 inches for Intermediate; 86-92 inches for Advanced
Key Points
-Pace in the pace line is 35kph for Intermediate; 42kph for Advanced
-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
January 30–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 (38kph for Intermediate; 45kph for Advanced) 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
February 6- Michael McIntosh Memorial
In memory of our longtime club member, we will be doing one of his favourite workouts, motor pacing. 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. We will have different speeds for different groups. This workout is open to all ability levels.
February 13- 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.
Gear- 84-88 inches for Intermediate; 88-94 inches for Advanced
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
February 20- 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- 84-88 inches for Intermediate; 86-92 inches for Advanced
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
February 27- 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 railing 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- 84-88 inches for Intermediate; 90-94 inches for Advanced
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
March 6- 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- 45kph- 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
March 13- 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.
March 20- 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.
Gear- 84-88 inches for Intermediate; 88-94 inches for Advanced
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
March 27- 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
April 3- 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- 84-88 inches for Intermediate; 86-92 inches for Advanced
Key Points
-Pace in the pace line is 35kph for Intermediate; 42kph for Advanced
-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
April 10- 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 20 minutes. Gearing will be unlimited for this group.
April 17- 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 (38kph for Intermediate; 45kph for Advanced) 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 24- 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- 84-88 inches for Intermediate; 86-92 inches for Advanced
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
