Speedway

Announce, 'ladies and gentlemen: start your engines' and wave the flag to begin the race. If you're into props, create your own mini start, caution, checkered flags. Most of the race is in the saddle. Option on the 1 minunte straightaways: add lifts (jumps) or for more advanced students do a fast/light/standing interval.

• 1 Starting line - light, seated sprint - 30 seconds to Turn 1 (starting line is halfway on straightaway)
• 2 Turn 1 - left lean, increase resistance, slower cadence - 15 seconds (remember you're banking on the wall between turns 1 & 2)
• 3 Turn 2 - maintain left lean & cadence, increase resistance slightly - 15 seconds
• 4 Straightaway - light, seated sprint - 1 minute (optional lifts)
• 5 Turn 3 - left lean, increase resistance - 15 seconds (remember you're banking on the wall between turns 3 & 4)
• 6 Turn 4 - maintain left lean, increase resistance slightly - 15 seconds
• 7 Straightaway back to starting line for lap two - light, seated sprint - 30 seconds
• 8 Recover - 30 seconds
• 9 Repeat 1-6 racing track in reverse using right leans
• 10 Straightaway to finish line - light, seated sprint - 30 seconds
• 11 Wave checkered flag
• 12 Recover 30 seconds

Give visual cues for dodging wrecks (tell them to close their eyes because they can't see for the smoke), pressure from drivers trying to pass, debris on the track from blowouts, wrecks, etc. I've also used a 'figure 8' track solving the right & left leans, but don't know of a real track like this. Let us know if anyone knows of one.

Thanks for Roller Coaster, Interactive Climb and Endurance Spin (my favorite).

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