Brick session Thursday 21st July

[kathleen]

I will be leading the brick session this Thursday 21st July in Corkagh Park @ 18:30. Suitable for all levels. Great opportunity to work on cornering and fast transitions. Please post below if you hope the make session.

Thanks,
Kathleen

[hani]

Hi Kathleen, will you be able to post up the plan before the session please?

[kathleen]

Hi Hana yes will post later today.

[hani]

Perfect thanks

[ConalM]

I'll be there Kathleen.

[kathleen]

Corkagh Park BRICK Session 21st July 2016

Belpark Leader: Kathleen Curran
Mobile: [phone]


Location: Corkagh Park Cycle Track
Start Time: 18:30

Session Goals:
• Learn to corner at speed and sprint out of corners
• Improve bike mount and dismount skills

Warm-up: 18:30-18:45
The circuit is about 1.3km around with a gentle drag towards the finish line. The session will start with three laps easy spinning around the track.
• Lap 1: Small/medium front ring; easy spinning at 80-90rpm; focus on line in and out of corners.
• Lap 2: Stay in small/medium ring; keep cadence at 80-90rpm but raise cadence to 110+ to sprint out of the corners.
• Lap 3: Small/medium front ring; 80-90rpm; focus on taking corners more aggressively

Main Set
1 Lap (big loop) sprint in race gear; fast dismount; sprint run 1 small loop
3’ recovery
2 laps (big loop) sprint in race gear; fast dismount; sprint run 1 small loop
3’ recovery
3 laps (big loop) sprint in race gear; fast dismount; sprint run 1 small loop
3’ recovery
3 laps (big loop) sprint in race gear; fast dismount; sprint run 1 small loop
3’ recovery
2 laps (big loop) sprint in race gear; fast dismount; sprint run 1 small loop
3’ recovery
1 lap (big loop) sprint in race gear; fast dismount; sprint run 1 small loop


Options
• There will be an option to skip sets during the main pyramid set if you prefer more recovery time or are racing at the w/e.
• I will not be doing the session so am available to help athletes improve bike mount and dismount skills (bring elastic bands).

[Frank]

I hope to be there