Senior /U16 Accredited riders
Sign on and Bike Hire 1800-1820
Session starts on the fence at 1830 Sharp!
‘Quality Top Speed’
Two Groups if possible
5 Min in Pairs
5 Min Single on Blue
6 Laps on Black
Every second lap – In 3s – Out of Saddle briefly from moderate speed – accelerate and sit x 5
Increase distance and intensity by 10m each time.
Focus on power of first 3 strokes after sit
Bike : Extended ‘Fly’ –3 x RG -6 / 3 x RG
4’ between efforts / 8’ between sets
50m accelerated zone cutting across Bend 1, coming out of Bend 2 seated
Set 1 80m / 100m / 120m Race Gear Minus 6” (e.g. 49×16) Race Gear Minus 6
Set 2 80m / 100m / 120m Race Gear (e.g. 49×15) Race Gear
(80m is length of back straight excluding the bends)
Focus on smooth pedalling, and smooth seated acceleration to achieve top speed in back straight. Extending ability to stay smooth (and fast) in each effort.
Set 3 400m (Cutting across Bend 1 to finish line) x 1
Quality Top Speed!!