Track workout this PM. There are many upsides to my new location but one is the proximity of the SD Velodrome and the policies and procedures to use the track. I got a late start and arrived at the track at 1:30 PM. I opened the gate and had the venue to myself. Contrast that with Hellyer that requires a specific time slot and session scheduled with a criteria for the session and a qualified supervisor to run the session - blah.

I did a 15 minute warm up with the standard accelerating pace. I followed that up with 2x100 meter jumps - one seated and one standing. Then I did two laps of accelerations standing and accelerating on the straights and spinning on the corners. That completed the warmup. I used 84.6 gear inches and a Power Tap rear wheel.

I switched to efforts and left the 84.6 on. Even though I am racing LAVRA at the end of the month, I did not want to generate too much fatigue in my legs or jack my back and or shoulders so I left the gearing easy versus to switching to race gears.

I did two efforts 1 on and two off and then did 1 on and 1 off for 10 minutes. I finished with two full power standing starts 1/4 lap. The technique for the start is a slow roll up to the 1/2 lap line and when the left foot reaches position, lunge forward with straight arms and go while going down track.

I left the velodrome and headed to the gym for legs. After some band walking, I did some deadlifts (easy weight) to warm up and then followed that with box jumping and leg press plus Roman Chair. The end was a long stretch and foam roll.

For you TSS hounds, my TSS was 86 for the track portion of the workout.