Below is this week’s bike trainer track workout for this Wednesday.
Anyone with a bike and an indoor trainer is welcome to join us.  We will set up our bikes near the normal start area, but out of the way from the runners.  We also plan to bring helmets and our racing shoes to help simulate transition from bike to run.
Start time is 5:45pm!
Please note, we will not be riding our bikes on the track!!!  We will walk the bikes to the set up area.
The workout will go as follows:
15 minute warm up spin include 6×15 “sprint/45” spin easy
Bike to run set:
3 minutes race pace on the bike onto 400 on the track at RP, on 8 minutes

15′ easy spin cooldown + transition practice

Let me know if anyone has any questions.


Ron P.