Hi everyone. We're resuming our training program for Grade B and C riders. To view the spreadsheet, follow this link please.
We'll need to regain some fitness I hear some of you lost while being left like scattered sheep without a shepherd for a couple of weeks. With this in mind, we'll start with 2 Coot-tha sessions this week, nothing major, just some intensity through your legs. Next week though, we'll start focusing more on criteriums. One session (Tuesday 21 December) will have lead-out simulation efforts. I'm planning to attend this session and will explain how and what we're going to do.
The following Thursday is a sprint shoot out. 6 sprints 1min each. You start hard in rpe18 (almost max effort) and keep it for 45sec and then go full gas (rpe20) for 15sec. Make sure you choose a gear you'll spin out of during your last 15sec. These are individual efforts so you should spread out a little. If you catch someone in front of you, it's OK, just go past him, let him smell your dust. You need a full recovery between each effort, this is important so make sure your heart rate has stabilized somewhere low (usually 100-120rpm is fine).
I should see you all next week. Stay upright. Abstain from xmas junk food, alcohol and cigarettes.
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