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December 2018

Calendar Calendar

1.30 Training Session - Mix and Match

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1.30 Training Session - Mix and Match

Post  ianpa on Tue Jan 08, 2013 8:28 pm


This is suitable for all levels of riders..

Thought i'd start sharing some of the training notes i have - this one is if you have 1.30 to kill, you need a group (more than 1 as through and off is hard work on your own!) and quiet/ closed roads - the roads over by the end of ride sprint and sheiks bridge are ideal for the single leg work)..

You can do individual components in isolation - standing/ seated start is good for power. Single leg efforts are good for technique.

This is based on a 1 mile 1.6km circuit when laps are mentioned.

5 steady laps skills work dial in.

2 laps of 1 leg work. Alternating legs ½ laps

30 min through and off rotating in different directions. Progressive pick up of pace.

20 mins Standing and seated start session. We start with 4 starts of 10 seconds alternating legs. These will develop over 6 weeks to 2x3, 2x4, 3 x3 and 3 x4. Alternate legs each start .

30 mins short 45 seconds to 1 minute gap jumping slightly under geared using a corners based circuit left handers and right handers. This will start with 2 efforts in each direction and will develop and progress over the next 4 session’s t 3 efforts 4 efforts etc.

Warm down



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