RACE WEEK:
MONDAY:
Activation Session:
Dynamic warm up
Core - 2 exercises 2 sets
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Planks - 30-45 seconds
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Side crunch V ups - 10-15 reps each side
Plyos - 2 sets per exercise
Double leg max stair height or long jump - 5 reps
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Single leg max stair height or long jump - 5 reps per leg
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Long bounds or max height stair runs - 4-5 reps per leg
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Stair sprint hitting each step or uphill sprint - 20 steps or 15 yards
Tuesday or Wednesday: (If a national and you practice Thursday do this Tues and take Wed off)
Race Week Sprints or Gates
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Plan for Gates -
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20 min of skill warm up, riding the track focus on skills of pumping, manualing, and jumping
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1x2 slow rolling in starts. These can be incorporated with the skill warm up above. Example, start at the rhythm slow, sprint as fast as possible and still try to jump. 1x2 full speed rolling accelerations into a straight away
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1x2 warm up gates focusing on form
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1x6 full speed first straights! Perfect each time, and exicute the same way you intend to on the weekend!
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Plan for Sprints -
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10 min pedal and dynamic warm up
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1x4 rolling downhill sprints - Fast roll in - 24 cranks - downhill - 3-4min rest between sprints
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1x6-8 flat ground box sprints - 12 cranks - box start - flat ground - pedals you use for racing 2-3 min recovery
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TAKE THURSDAY OFF!
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Race Fri-Sunday