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Senior SQT (Session Added)

August 28, 2017 @ 7:00 pm - 8:45 pm

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

‘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!!

Group Riding –
Raise speed on whistle  -relaxed pace on 2nd whistle

 

Details

Date:
August 28, 2017
Time:
7:00 pm - 8:45 pm

Organizer

Sundrive Velodrome

Venue

Sundrive Velodrome
Sundrive Road, Dublin12, Ireland
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