This event is a progressive training ride for about an hour. We will steadily increase our effort every lap or two. We'll start at 2.0 w/kg for an easy warm up gradually increasing to 3.2 w/kg until 1 lap to go. During the middle part of the ride we will hold a given effort for 2 laps. The last lap will be open 3.4+ w/kg race pace to the finish line. If some folks want to go for sprints during the ride that is okay, but sit up and regroup after. Work on keeping the group together until the final lap. Practice drafting, pacelining, and keep your effort in check on any hills.

NOTE: All w/kg are based on my 75kg weight. Please gather around the Ride Leader Yellow Beacon throughout the ride. Pay attention to the beacon and not your watts unless you also weigh 75kg. Also, keep your effort inline on the short hills. I won't be chasing anyone going off the front. Thank you.

List "FSF" after your name
Power Ups: Okay
Bike: No TT
Jersey: Vintage 3

GROUP: E
2.0-3.4+w/kg

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For the Volcano Circuit course we'll do 9 laps:
W/U: 2.0 w/kg
Lap 1: 2.2 w/kg
Lap 2: 2.4 w/kg
Lap 3: 2.6 w/kg
Lap 4: 2.6 w/kg
Lap 5: 2.8 w/kg
Lap 6: 2.8 w/kg
Lap 7: 3.0 w/kg
Lap 8: 3.2 w/kg
Lap 9: 3.4+ w/kg Race is on to the finish banner

For the London Classique and Richmond Flat course we'll do 8 laps:
W/U: 2.0 w/kg
Lap 1: 2.2 w/kg
Lap 2: 2.4 w/kg
Lap 3: 2.6 w/kg
Lap 4: 2.8 w/kg
Lap 5: 2.8 w/kg
Lap 6: 3.0 w/kg
Lap 7: 3.2 w/kg
Lap 8: 3.4+ w/kg Race is on to the finish banner