Track 1:
We are keeping a bit of the same track flow as last month with modified workload.  Track is split into 3 sessions.
 
Track 1 is best done on a local practice night at the track if your track does a day/night without racing when you have a bit more time on the track.  Last month we did ¾ laps and this month we are looking at the same workout but wanting to turn in up a notch.  Also since we are doing a little less speed work on the sprints this will help supplement that.  This workout is ideally done going 1 tooth up with your cog.  So example if you normally run a 44x16 you will put a 17t cog on the rear!  A bit more mechanic work but some great overall work!
 
Start off with 20min skill and acceleration warm up.  Broken up into the below
5 min of general riding around, getting the body moving.  Great for pump laps!
5-10 min of slower start accelerations and skills - example start middle to end of the turn and hit your rhythm section trying to manual new lines
5-10 min of fast rolling accelerations and skills - example get the legs moving quick through a turn and do your fav jumps! 
 
With changing your gear we dont want to worry about going from the gate.  This will be done from turn 1 to your finishline.  You will be doing 1x6 efforts with 10min recovery between each run.  Good luck and push hard!!