Track 1:  This month we focus more on the track rather then the gym.  We will do a strength session on the bike before we head to the track, so this track session is more focused on speed.  If you have the ability to this session would ideally be done with a small gear so go 1 tooth larger with your cog if you really want to take things to the next level!
 
Warm up:  Since you already did some sprints you should be warmed up and ready to go.  We will do 15-20min of skill warm up.  Work on jumping and manualing with finishing the warm up with some full speed single straight efforts.
 
Workout:  Fast acceleration, take the turn high and get the legs going
1x2 single straight runs through 2nd straight 3min recovery
1x2 single straight runs through the 3rd straight 3min recovery
1x4 ¾ laps starting in turn 1 and going to the finish line.  10min recovery.