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Earlier Start Senior SQT (Session added)

September 3 @ 6:00 pm - 8:00 pm

Sundrive Velodrome

Senior /U16 Accredited riders
Sign on and Bike Hire 1800-1820

Session starts on the fence at 1830 Sharp!

 

Week 13

‘Quality Top Speed’

Warm Up
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!!

 

 

Details

Date:
September 3, 2018
Time:
6:00 pm - 8:00 pm

Organizer

Sundrive Velodrome

Venue

Sundrive Velodrome