Intervals off the Black

Get everyone in a pace line on the black at 30 km/h. On the whistle, the last rider sprints over top of the others, laps the field, goes over top a second time, and drops down just in front of the lead rider. This is a long effort and the sprinting rider should be quite tired and ready to rest by the time it is over. The rider should be slowing the second time over the group and the rider who is currently the leader should talk the approaching rider in so the approaching rider drops down in front without creating a gap. Variations on this drill have the sprinter do just ¾ of a lap and have subsequent sprinters pull in front, but if the riders are not tired enough they will still be going too fast as they come in and gaps will form.

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