Thank you for the kind words Brian and Marc. The upside of getting creative is that it can be different and fun. The downside is that some riders have an expectation of a specific workout and they may not get it.
With Twenty eight riders last Tuesday the odds were not good that any one rider was going to get their one ideal workout, so thank you all for being flexible and open to some creative training! 28 riders was a vote of confidence that moving off our Thursday night schedule was a wise thing to do. Thank you all for showing.
Madison warm-up??? ... my intent during this Tuesday night series is to promote training races and to assist a whole bunch of riders into being better track racers. The madison warm-up will take place every Tuesday at 7pm. I am encouraging all riders to participate. Last week we focused on just two aspects of the madison: 1) matching the speed of the pack, and 2) riding as safely as possible, meaning that you are ALWAYS riding above a madison exchange. Since we did not do madison exchanges the riders behind the "exchange" did not get to practice riding over the exchanges. We will continue to add the various "beginner" components of the madison to the warm-up, and we will always keep them safe. All riders that participate in this warm-up will improve their spacial awareness, their position within the field, their tactical savvy, and their judgment of varying speeds. Finally, even if you never race a madison, simply getting to the track and doing some madison training will make you a fitter and faster cyclist.
Rental bikes are available but must be picked up before 6:50pm
Because the March 18 and 25th training sessions are not "racing" sessions, lights go off at 9pm. Training will conclude by 8:45pm on these two nights. I'll do my best to see that you use up all your energy before that time.
Last week we did the madison warm-up with two groups (matching speeds only), 3 lap "go as hard as you want" sprints, two "negative split" (about 15 laps each, starting at 30 secs per lap and dropping about a half second per lap), and then a "modified team sprint" where teams of 3 (or more) rode 2, 4 or 6 laps (as opposed to the 1,2,3 laps of the team sprint in the rulebook).
Tomorrow night Rob Evans has offered to motor pace so here's the plan for March 18th:
(e) indicates an endurance workout, (s) indicates a sprint workout, (s-e) indicates a workout for both endurance riders and sprinters
- (e) madison warm-up (1 or 2 groups, dependent on rider turnout)
- (s) 3 person 3 lap "lead out" practice (break for Rob)
- (s-e) accelerations from a motor paced pack going 23mph
option 1- sit in and spin
option 2- fly off the front (when safe to do so), do your effort and then swing up and get back on the pack
option 3- 30mph for four laps will gain you a lap!
- (s-e) 5 person 2, 4, 6, 7 and 8 lap "team sprint"
- (s-e) motor pace cool-down (if we have time)
See you tomorrow night, Larry Nolan, Team Specialized Racing
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Agreed, it was a fun and instructive session. Thanks Larry! I'm looking forward to next week. -brian peterson
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I just wanted to say thank you to Larry for doing a advanced practice session last night. It's hard to get everyone out for a practice when its not structured as a race session but he did a great job of making it a great experience for everyone.
He had some very creative ideas providing both physical and mental training for track racing. The madison warmup was challenging since few people had ever ridden a madison, but it's a great practice laying the groundwork for the real thing. I think the madison is the real heart of track racing. It combines teamwork, skill, and very high energy. If someone were to ask one way to improve spectator interest in track racing, the madison, as in madison square garden, stands out. But it sometimes seems intimidating and so simple drills that teach just a little of the race at a time are very helpful. Thanks for making this a part of the program.
I also wanted to applaud juniors program and Larry working well together. Remember to bring your trainer to warm up while the juniors are working on drills. Ill try to get some video of this up this weekend. Marc
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