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Monday SQT (Week 3)

Monday Night Training
Commencing  14th May
Note Sessions at earlier time of 1830 to 2000 for May !!!
*** Ready to roll at 1830 ***

Senior/U16
Bike Hire 1800-1820
Session 1830 to 2000

**All riders must be on the fence ready to roll at 1830**
Licence & Track Accreditation Required – Season Fees Apply

Coaches : Hugh Byrne / John Coates

First 3 weeks recommended gear is same as hire bikes – 49 x 16

Week  3 Session


Gear 49×16 (82 Inches)  ‘Line Lapping’

Warm Up (20 minutes) 1830-1850
Two Groups if possible
5 Min in Pairs
5 Min Single on Blue
6 laps on Race line

3 abreast Laps out of Saddle (20 minutes) 1850-1910
1 lap seated
2 laps out of saddle – just on straights
1 lap seated
2 laps out of saddle – just on straights
1 lap seated
2 laps out of saddle – just on straights
1 lap seated

Controlled – not racing – maintain cadence -
Works best in a low gear.
Working on Confidence & Rhythm  out of the saddle

Line Lapping x 5 (20 minutes) 1910-1930 (5 efforts)
Two groups half a lap apart .
Midpoint in each bend – lead rider drops to the black line and chases onto back on next group
This should be achieved in a little over one lap
First few strokes out of the saddle
Abilities spread evenly over all groups

Shorter Line Lapping (20 minutes) 1930 -1950 (8 efforts)
Four Groups –riding on the blur a quarter lap apart
On the whistle – rider drops, out of the saddle and make contact with group ahead
More emphasis on the initial burst, should get on pretty quick


Warm Down (10 minutes) 1950-2000

Ride slowly in twos