Updated 4/2/14

Mon Tues Wed Thurs Fri Sat Sun

Gym  - Technical preparation, strength & core stability

Sprint Squad 7-9pm

Rollers in the morning 

Track Racing 7-9pm

 

Gym  - Technical preparation, strength & core stability 

1 hour erg: Good warm up then 10 x 6 second sprints, At least 2 minutes between each

3 mins between efforts. Warm down

Masters Mens squad 7-9pm

Or

Rest Day

Gym - Technical preparation, strength & core stability

Elite/U19 Squad

OR

1 hour road ride with 5 x 30 second sprints from standing start. At least 5 minutes between each

Erg session - power jumps.

Masters Womens Squad 1-3pm

OR

Rest Day

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