Track Cycling: Velodrome Racing and Training Area - Track Training

Hi,

I'm moving from road to world of track cycling. I would like to have some hints. Like what should I do in training. I mean should I just do long intervals from 1km to 5km. Or something else like full speed lap- recovery lap- full speed lap etc.

I don't yet concentrate anything special like tt's or sprints. I just want to do all-around exercises for a start.

Hopefully someone can give me some advices,

From Finland,

Mike

Im getting into track racing too...

I took a class at the Superdrome in Frisco with a guy named Barry.

He told me to vary time spent on the track doing 200 sprints, kilos and pacing.

A goal for single lap times, according to Barry, should be around 15 seconds... and that is def. easier said than done. I need to shave off at least 3 seconds.

Hope this helps a little, and I'm def. interested in what others have to say.

15 seconds on how long of a track?

15 seconds on how long of a track?

250

15 secs per lap???? thats 1 min per Km... hehehe... takes years to do that... I mean 1 lap maybe if u are good enough... the best way to train and learn is RACING and doing a lot of pre-season. Usually road racers arent strong niether fast enough for track, thats why they avoid it. Good Luck those 3 secs are going to take a few months, maybe half a sec will take a few months. U can do it!!! :)

haha thanks.

when i go back to school i'm going to do some intense weight training and ride the hills a lot in cameron park

Work on jumps, lead outs, fast pace riding and standing starts. Eventually work on track stands (start on the straights) but that can wait a bit. I'd also focus early efforts on finding your best position on the bike for high cadence/power. This may involve some saddle adjustment and bar/stem adjustment.
Also work on bike handling skills. The varied types of races like miss and outs, etc. require really good bike handling. Practice slowing down with only the pedals, and if you're into sprinting, learn to brake with one hand rubbing the front tire. It's not used that often, but it's an invaluable skill.

i like doing 20 laps at 16-18 to warm up in a paceline (sometimes its 10 laps at 20, then 5 at 23, then 5 at 25 and whoever is left just goes as fast as they can until they blow up)..then do 2 team pursuits at race pace (4k or 10 laps), then 2-3 jumps (200m) then the cooldown 20 lap at moderate 16-18mph. we have a 400 meter track. but yes, racing is the best training. hard efforts are hard to come by w/o a rabbit to chase!

i can agree with that.

when there are others on the track, it is easier to go harder, longer.

someone gave me a good workout the other day:

25 laps at a decent pace as a warmup
break
3 seated jumps w/ 1 lap in between
3 standing jumps w/ 1 lap in between
break
3 flying 200s

This is all stuff I was told when I got to the track my first time: Leg speed. Figure out what gears guys race at your track and use a way lighter one to work on leg speed. Work on an incredibly smooth and fast spin and learn what certain ranges feel like so you dont need a cadence meter. Work on attacking / jumping in speeds.