Monday Night FIT
Monday Night FIT(Fast Intense Training) and Skills
The Monday Night FIT program is new for 2011 and will be taking over from the former Advanced Training program. Each week we will rotate between fitness based training and skills based sessions.
Who's it for?
Anyone wishing to get some intense training, learn some new skills and generally get better at riding and racing on the track.
Who's it not for?
Someone not willing to work with the group and do what is scheduled. This will be a closed session night of training, so you are either doing the program or you're watching from the sidelines. Absolutely no exceptions.
Program Rules and Guidelines
- Be READY to ride at 7:30 for group warm-up. We have a limited amount of time to train, so please arrive early, get your equipment in order and be ready to step onto the track at 7:30pm
- Please have the correct gear on your bike before the warm-up starts. Rental bikes will be available for those that need them($5 fee). Everyone should have no more than an 86" gear. Gear Chart.
- Standard velodrome rules apply, you should have a signed waiver on file and be current with your training fees. Daily training fee of $5 applies if you don't have a season pass
- If you have any questions about the training sessions, please contact Jeff Hopkins, jeff@dicklanevelodrome.com 404 769 0012. This program will be run by Dave Schwalbach for the FITness sessions, and Jeff Hopkins for the Skills sessions
Program Breakdown
The fitness sessions will rotate between the following sessions:
Lap the Field
7:30 – 8:00: Warm up
Everybody on the track at the same time
8:00 – 8:15: Split into two groups and lap back to your original group
8:25 – 8:40: Split into two groups and jump to the next group
8:50 – 9:05: One single group, jump in pairs and work to take the lap
9:15 – 9:30: One single group, jump in 3’s and work to take the lap
Pyramids
7:30 – 8:00: Warm up
Two groups on the track at the same time, one going one resting, everyone spreadfor themselves
8:00 – 8:30: 3, 6, 9, 6, 3
8:45 – 9:05: 2, 4, 6, 4, 2
9:15 – 9:30: 1, 2, 3, 2, 1
Whistle Sprints
7:30 – 8:00: Warm up
Two groups, one group at a time
8:00 – 8:15: Group 1
8:15 – 8:30: Group 2
8:30 – 8:45: Group 1
8:45 – 9:00: Group 2
9:00 – 9:15: Group 1
9:15 – 9:30: Group 2
Skills sessions will rotate between:
Madison Skills
Will be held every other skills session. Even if you don't have a specific interest in trying the Madison, we'll have some skills drills designed for you.
Sprint Skills
We'll work on some specific skills to help with your match sprinting ability, but these skills will also help your awareness in massed start racing.
Standing Starts
We'll be getting you ready for time trials, and chariot races that we run in our wednesday racing program.
Check the calendar to see which particular session will be running each week.
