If you are planning to attend the early performance session on Saturday, please take careful note of the following:
- All road riders over 12 years of age with their own bike will be expected to sign-on between 8:00 and 8:30
- Warm-up before 8:30 using rollers, turbo or in small groups on the circuit (but only if allowed by coaching staff)
- The weather is COLD – wrap up well. No bare legs/arms. Overshoes and full-fingered gloves a must.
- 8:30 – 9:00: This will be the fun but hard interval session – 1 lap each of spin, muscle tension, sprint, repeat.
- 9:00 – 9:30: Time for some fun – Team Road race, and yes, there will be some Prime laps!
- 9:30 – 9:55: Take a break. Drink your drink, dig into your baitbox* and warm up before rejoining the main session
- 10:00: Re-join main session squads
Remember between sessions it can be a good idea to change wet clothing. After a performance session, just changing from a damp/sweaty base layer can have an enormous effect on how you feel!
Do be sure to visit the Rider Resources section of the website for helpful tips and useful guidance before you set out with your bicycle!