Back on it after a coupe of weeks off over Christmas. Big turnout again this morning with slightly different drills than usual.
Warm up was more structured than usual switching to Half lap changes towards the end, with a sprint for the line.
We did the 500m sprint in pairs so it was similar to how this is done in a race. The group riding around on the blue in two lines, then the first two riders in the group ride off the front, I guess you could go balls out straight away but the first lap was used to get a good position on the track, with the second used to sprint for the line.
64 lap group time trial fast group on the black line, slower group riding on the blue line. A bit more structure to this too, the plan being to increase the effort towards the end and (depending on how strong you feel) reducing the amount of time you ride on the front to half laps changes by the end. Not much shape on me at the moment so I did a lap on the front each turn. Managed to hold on until the final lap, legs couldn't take 130rpm for the final 5-10 laps. I was fairly happy with this as I had thought I would be joining the slower group that forms on the blue line with 15 laps to go.
The coach pointed out that my position on the bike was a bit cramped, he thought I could benefit from a longer stem, so might swap this out in a couple of weeks.
