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Senior SQT (Session Added)

August 14 @ 7:00 pm - 8:45 pm

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Monday Night Training
Senior / U16 Accredited Riders
Sign on & Bike Hire 1850-1905
Session 1915 to 2045
All riders must be on the fence ready to roll at 19.15
License & Track Accreditation Required – Season Fees Apply
Coaches : Hugh Byrne / John Coates

Week 9  Session

 

Gear – Pursuit or Kilo Race Gear (TT Bars Welcome)

 

Warm Up (20 minutes) 1915-1935
Two Groups if possible
5 Min in Pairs
5 Min Single on Blue
6 laps on Race line

Endurance
  (Pursuit Pacing)
Looking for brisk laps and even 2nd lap
Flying  1 Lap Effort –  Two lap lead in (Pursuit Pace)
Flying  2 Lap Effort –  Two lap lead in (Pursuit Pace)
Flying 3 Lap Effort  – Two lap lead in (Pursuit Pace)
Flying 2 Lap Effort –  Two lap lead in (Pursuit Pace)
Flying 1 Lap Effort –  One lap lead in (As fast as you can go!!)

First group lead in on blue, build speed over lap and launch from big gate to start on pursuit line.
Group two ride at fence until Group 1 start efforts – then move to blue
Intersperse the 4 x 700 efforts into the endurance efforts but sprints come off the track between efforts. Endurance riders keep rolling for duration of session

Or

Sprint (Kilo)
Two lap lead in  (One lap very easy – next lap building like flying 200)
1 x  Flying Lap
3 x 700m Flying efforts
1 x Flying Lap

Coming off banking  to middle of top bend  – exit bend 2 at max kilo speed
Timed Finish line to Finish line (last 460m of effort)
Estimated Kilo time is twice that time plus 10 seconds
Sit on grass between efforts

Details

Date:
August 14, 2017
Time:
7:00 pm - 8:45 pm

Organizer

Sundrive Velodrome

Venue

Sundrive Velodrome
Sundrive Road, Dublin12, Ireland
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