Shorter Race pace practice

Race pace practice

3 miles race pace

3.1 mile route with 324 ft of climbing

Cornering Work

Set up a figure 8 on the north side of the tower road with cones. Try to keep most of it except for the bottom of the 8 on a hill. 

1. Warm up with a lap or more around the pond or down to the gate. 

2. Review Ready Position (Attack Position) and side-to-side bike body separation in the teaching zone. 

3. Move over to the figure 8 and review/teach cornering. 

4. Have them practice up hill and down hill cornering in the figure 8.

5. Bike up the tower road (1) to the top of Front Side Switchbacks (Spreading Oak). Lap loop 2 to work on cornering.

If time allows, set a coach at the top of the hill on Front Side Switchbacks (Spreading Oak) and one at the trail junction (see the ⏱️ icons) Have the coach at the top send riders down every 20 sec and have the coach at the bottom give the riders times. The goal is for the ridder to improve flow and speed to decrease top to bottom time. 

Mileage: 

1 = 0.4 miles

2 loop = 0.6 miles

Front Side Switchbacks = 0.3

Peanut in the Middle

1. Warm up with a lap or more around the pond or down to the gate. 

2. Depending on where you are in the season plan, practice some of the MTB 101 or other skills in the teaching zone

3. (1) Take the trail or road to licorice.

4. Take Liquorish to backside flow (Buckeye) around the peanut (Cappy's Loop) and back up to licorice. 

Use the peanut for race pace work and loop 2 for recovery. Or do loops 2 and 3 at race pace and use the peanut for recovery. This loop together with loops around the lagoon can make for good rides at a steady pace. 

Mileage:

1 = 0.4

2 = 1.0

3 = 1.2

Tour the Lagoon

Warm up around the lagoon.

1. Climb the tower

2. take Point Dexter back to the fire road

3. Climb up to front side switch backs

4. Cross over to the no cow zone, take the trail to 'Charlotte's broken hand' corner, go down A frame, to the intersection of backside flow, to the peanut, and back to the parking lot. 

Mileage:

Tower trail (1) = 1.6

Point Dexter (2) = 2.4

loop 4 = 3.0