Track Cycling: Velodrome Racing and Training Area - Training in a higher gear than what you race in?

Anyone else do this? I'm riding 53x16 races, been training in that gear since April but have slowly been adding 53x15 for track specific training (otherwise, if I'm doing long road rides and around town I use 53x19). My hope is the increased leg strength will make torquing 53x16 easier in breakaways during races.

I'm not forgetting about leg speed either mind you, I spin my ass off regularly in the city using 53x19 (a 73" gear going by 700c formula).

Ocaisionally yes, especially early/pre-season. Not so much right now. If your goal is to build strength I think short focused efforts overgeared is better than long rides though I know people who do the later.

i think dutret is right about over gearing being more beneficial for leg strength in short bursts rather than extended rides. but, if you are talking about breakaway situations, that sounds like a lactate system or vo2 max question as opposed to leg strength or leg speed. i think you would see more improvement staying in whatever gear you normaly ride, and doing heavy intervals in that gear. 4x5 min, 3x7 min, 2x20 min. more of a roadie workout, but if you are trying to improve the breakaway, that sounds like your best bet. i suppose if you are doing heavy intervals in the harder gear, you could improve those systems anyway (those systems will still be taxed heavily), but i am not sure it will be as beneficial as training in your optimal/race gearing.

There's a method used in power lifting circles known as contrast training. Although not everyone who tries it gains improvement, it appears to be a method that has stood the test of time.

After a proper warm up, you want to perform approximately 3 repetitions using resistance close to your 1-rep max. Because the resistance is so high, the weight will NOT move quickly; however, you want to try your best to move it as quickly as possible; this will recruit the highest number of fibers.

Rest approximately 3 minutes. Then, using a weight closer to 60% of your 1-rep max, you want to perform approximately 15 reps as quickly and explosively as possible.

This is 1 set.

(Obviously, you never ever want to use sloppy form in both cases.)

Rest another 3 minutes or so, then repeat for a total of about 5 sets.

The theory is the heavy lifting will recruit, excite, etc. the highest percentage of fast twitch fibers. The lighter - but more explosive lifting - will train your neural pathways.

As stated earlier, this protocol doesn't work for everyone. It does work well for me. Westside Barbell employs a slightly different model in that they have heavy days and speed days. So, it's a matter of experimentation and constant tweaking.

From a practical view, this method is easier to apply on a road bike.

For example, one of my training routes has a flat section followed by a short down hill of 6%. I'll climb the short hill in a big gear (equivalent to the heavy lifting portion). Then, after approx 3 minute rest, I'll turn around and sprint the flat section and continue back down that hill (equivalent to the speed portion). The flat section allows me to train proper technique, the short down hill allows overspeed work.

Now, the variables such as distance, gearing, etc. is something I'm constantly experimenting with. What doesn't change is the core philosophy outlined earlier.

You can also model your training based on the Weside Barbell Club's protocol of heavy day followed by speed day. Train in a bigger gear than you race in one day. The next, try your race gear or even something smaller and focus on high cadence.

As with most training programs, I STRONGLY RECOMMEND you phase out into something different every 4-6 weeks. Do different types of training, then return to it if you feel it works for you. Otherwise, you'll plateau and possibly get injured.

53x15 is an enormous gear! If you want to try something bigger than an 89, go to a 91.8 or a 92.6, even a 93.5 before you go over 95.

53x15 is an enormous gear! If you want to try something bigger than an 89, go to a 91.8 or a 92.6, even a 93.5 before you go over 95.

Don't have enough chainrings to do that yet. I'm rolling with a 48 and 53, with 15-17 and 19t for cogs.

48 x 14 gives you the 92.6 - although I'm all for training on lower gears - I trained on 86-88 and raced on 90.8 or 91.8. 92.6 for super fast races on flattish tracks and 93.5 just once in my life when I went head to head with Stephen Pate...


http://jp.youtube.com/watch?v=sp1kh5pDXjM&feature=related

(No, this vid is not the race, just shows the rider)