Track 3 
Track fitness day
 
Warm up 15min of general track riding.  After the 15 min warm up do some single straight efforts at full speed, and keep the momentum going doing the next straight but no pedals.  Do 2 of these.  This will focus on speed, but also maintaining it with the pump part on the next straightaway.
 
Main work:  You are going to be doing 6 half laps.  1x3 from turn 2-finish line.  1x3 gate through turn 2.  Give yourself enough rest they are 100% efforts.
 
Once complete it is time to race your local race!