Monday Night Training
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 4 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