I also took off my clip-less pedals and put the flats back on as everyone says that it is better to train on flats in the winter. I also wanted the flats as I am working on manual-ling and don't want to be clipped in if I loop out as I am not used to the new bike yet.
I did 6 flat-out laps with 3 minutes rest in between reps which was a struggle with my current fitness level and my legs are sore again!
I then did some manuals on the first straight to practice manual-ling doing a leg pump to bring the front wheel up not pulling on the bars. I also concentrated on looking over the lip of the jump which surprisingly helped.
I also did a bit of pedal manual practice over the tabletop on the second straight which I have got smooth now. I want to try and learn to pedal manual the first double on the first straight as it is faster than manualling but it is quite hard. I will continue pedal manualling the tabletops for now to practice my pedal manuals and also try and pedal manaul the first double for the next few weeks to try and get it dialled.
The weather today was great and there was even some sun as you can see from the picture below you wouldn`t believe that it is December in the UK!:
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