Hello, for those who can't attend the workouts.

The most important aspect is to do a weekly repeatable performance.
High rpms. Relaxed upper body and arms. Focusing on imediate accelerations.

Get on bike warmup - 10 min.
Step warm-up 3 sets of 3 increases in rpm & gear. 30 sec per set total.
Recovery time - 2 min You prepare for the performance that is about to begin.
1. Team Race effort - 10 interval sets Your in the race pedal hard, pedal
relaxed.
We are starting at 30sec on, 60 sec moderate.
Our goal will be 40sec on hard, 40 sec moderate. 20 sets
Recovery time 5 min.
2. Pursuit effort - 4 min. Your in the race pedal hard, pedal relaxed, look up.
Recovery time - 5 min
3. Kilo effort - 1 min Your in the race pedal hard, pedal relaxed, look up.
Recovery time - 10 min. min.
Simple write down the gear and rpm you used in each of the three events
End

This repeatable performance should enable you to see that
your training is progressing and mentally your racing weekly.

So KNOW what gear and rpm that you use for all efforts
during the workout and write them down.
Then each week PRESS yourself to go harder and faster.

Hopefully by end of march you'll have confidence you
have improved your acceleration ability.

Have fun and suffer,
Dale



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