12 Apr Gear Changes
Post ride home run down the track.
I call tonight’s session gear changes. Start with running on the spot for 10 minutes then 5 to 10 minutes of track drills, more about those another time. The aim of the gear changes is to take the weight transfer learnt while running on the spot into the run and build up over 2 laps until you are 120% race pace or as fast as you can go while still having the perception of what your feet were doing during the on the spot running. To recover I stay on the move for about a minute then repeat and aim to do 5 to 6.
Tonight to finish we went for 3 all out prints of 30m, 65m and 100m, with a gentle walk to cool off before stretching in the warmth at home.