Start with a 40-lap progressive warm-up using a smaller gear (88” and under), with the last 5 laps at a good clip. Grab a quick drink of water before doing 2 jumps with 3-5 minutes rest between. A jump is an out-of-the-saddle acceleration from the rail for about 100-150m, in your warm-up gear. Jumps wake up the legs to feel some “free” speed from the banking.
Next, change into your pursuit/race gear (bigger than an 88”). Do these efforts in either drop or aero bars.
Do 2 x 1500m flying efforts at pursuit pace with 10 minutes of rest between efforts. Start the effort from a seated acceleration in the same line as a jump, although no need to do an out-of-the-saddle type of effort that loads the legs. You just want to use the banking to get up to speed and hold it. Remember, the pursuit is all about pacing. Go out too hard and you’ll pay for it later! Aim for similar lap splits by having your workout partner communicate lap times to make sure that you are holding a sustainable pace and know when to keep pushing.
Next, do 2 x 600m standing starts. If you can recruit that same workout partner to help, great! If not, come to a slow roll at about the pursuit line is (being mindful of other track users, of course). Once your pedal is in the optimal power position, do an out-of-the-saddle standing start, getting up to pursuit pace as quickly as possible. This effort is more about technique—and practice makes perfect! Recover for 10 minutes before doing it again.
For a cool down, switch back into your warm-up gear and do 15 laps to promote blood flow into the legs.
Questions about this workout or want help dialing in your technique? Jennifer leads the women’s clinics on Wednesday nights and is available for one-on-one sessions as well. http://www.alpcyclescoaching.com