Roger's Sessions are organized workouts conducted on the track for any certified riders. Riders receive coaching and guidance throughout the session. Coaches are all expert track and road specialists. A series of these training sessions will help riders obtain specific goals and accelerate their fitness. Adaptable to both competitors and riders interested in fitness only.

Fee: $20 per session or $160 for 10 sessions.

Requirement:  Class graduate, certified or USAC track Category 2 or higher.

For dates and times, see calendar.

Session Format

These are structured sessions and riders are expected to follow the format of the session.  Riders must check in and pay any fees before getting up on the track.

A typical session is:

Detailed Descriptions and Etiquette:

Group Warm-up

• Riders self-select into two (sometimes three) groups: lower intensity at the black line, and higher intensity at the blue line.  The black line warm-up is led by a single rider for the duration, and the blue-line group is led by a series of riders assigned at the start.  All other riders form up in a single line behind the leaders and should maintain their position in the line throughout the warmup.  Riders who want a harder warmup effort should follow slightly further behind the rider in front of the to decrease the draft effects.

• Beginning riders should ride with the black line group during their first few sessions.

Intervals (multiple sets with breaks)

• Interval details for each session are posted on the training board near check-in.

• Riders Self-select where they will ride

  • Beginners: Black line

    This group is led by Roger or an assigned rider.  Riders should stay in the same order in line throughout the set.  Some riders may ride solo at the black line as well.

  • Intermediate/Advanced: Blue Line

    - Riders may ride solo or form up into groups. 

    - Multiple groups may form. 

    - When passing another rider or line, call out "stick" or "stay".

    - When being passed, hold your line and don't try to jump into the middle of a passing group.

    - If you wish to change groups, wait until a line has completely passed and get onto the back of the line. 

    - If you are in a line and want a harder effort, drop back a bike length or two to decrease the drafting effects. 

  • Advanced: Balustrade

    - Be aware that it takes much more effort to ride at the balustrade without slipping.  The effort changes quickly as you enter and exit the turns, and riders must be aware of the effects of their speed on riders behind them.

    - Same etiquette as blue line.

• Riders should stay at the same line throughout the set.

• Riders who are having difficulty maintaining the effort where they are riding should move down to the next lower line and finish out the set there (do not move back up during that set).

• When passing another rider or line, call out "stick" or "stay"

• Avoid going up-track further than necessary (Don't go all the way to the next line!) when passing or when avoiding overlap with the rider in front of you.  If you are passing at the blue line, be aware that riders at the balustrade may be overtaking your line and each other, so leave room for balustrade riders to pass below each other.

• Intensity changes will generally be announced and accompanied by a beep.

• The clock at the pursuit line normally shows the time remaining at the current intensity.

• At the end of each set, remember to look before any lateral moves as you come off the track. 

Motor Game

The motor game is a simulation of a typical track points race.  Riders ride in a single line behind the motor at the blue line and try to gain laps over the motor.  The rules may vary slightly from session to session and will be announced at the start of the game.  Riders keep score for themselves.

• The primary goal for each rider is to finish with the motor.

• The secondary goal is to gain laps over the motor (and the other riders). Give yourself 20 points for each lap that you gain over the motor.

• When following the motor, you may take up to two laps directly behind the motor before you must either pull off to move back (or attack to take a lap)

• When pulling off the motor, look to the right, then try to pull up alongside the motor before you pull off.  This helps the rider behind you to smoothly get on behind the motor.  Then go all the way to the back of the line unless substantial gaps have opened that are not likely to close.  Don't drop down and push in line in front of other riders.

• Do not continue at the blue line or higher if you aren't in the line behind the motor.

• When you die and are no longer able to stay in line behind the motor, hold your line, allow the rest of the line to pass, then look and move smoothly to the bottom of the track.  You may continue riding at the black line until the end of the game, but should pull off to the apron a few laps before the sprint finish.

• If you are in a paceline while attempting to take a lap, always pull through when the rider ahead of you pulls off- i.e. don't pull off with the rider in front of you.  Pulling off with the rider in front of you increases the chance of collisions and is unsafe.

• The speed tends to increase as the game progresses- it's usually easier to take a lap earlier than later.

• When you finish taking a lap and want to get back on the motor, get back on the back of the line.

• Time and/or laps remaining will usually be announced regularly and may be shown on the lap cards.

• When a rider in front of you runs out of gas and begins to open a gap that they can't close, call out "stick" or "stay" and pass safely around them (usually over) to get back on the motor.  Be aware that riders who are out of gas are may become more erratic than they otherwise ride.

• Have fun and ride safe!

ADT Event Center Club
Everyone signing the Home Depot Center release in 2007 will automatically become members of the ADT Event Center club. Members have neither expressed nor assumed rights nor privileges related to the club and the facility. However, members [all track users] are responsible for checking in before any ride on the track. Members are also responsible for following all of the facility's rules and policies.
 

For rental equipment, click here.

All classes are taught by Certified Expert USA Cycling Coaches.