The keirin another Track cycling event from the Olympics. It is an 8 lap race and is defined by its unusual start. Riders sit behind a little motor bike known as a Derny for the first 4.5 laps. The derny slowly brings them up to speed, about 45kph for the women and 55kph for the men, before releasing them for the final 3.5 laps. First rider across the finish line wins.
For us, this translates to a 3.5 minute effort.
We have 6 x 3.5 minute efforts. With 90 seconds of recovery between each effort.
To simulate the increasing speed of the Derny, you will be increasing you cadence (RPM) every 30 seconds for the first 2 minutes. At which point you will race the last 90 seconds as hard as possible.
30 sec 60-65 RPM
30 sec 65-70 RPM
30 sec 70-75 RPM
30 sec 75-80 RPM
90 sec Racing
Good luck.
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