Track Cycling: Velodrome Racing and Training Area - Motor Pacing on Track - intervals or session details?
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08-25-11, 04:20 PM
I'd appreciate any pointers on recommended motor pacing sessions on track, and gearing etc. I have a good driver and about four or five weeks (i. e. about five sessions) work before an important race (points and scratch). I'm 55 years old so speeds would probably have to be moderated a 'little'.
Thanks in anticipation ...
08-26-11, 12:13 AM
Here's what we do locally in the regular (tues/thurs) interval session/motorpace race: http://lavelodrome.org/Training/RogerSession.htm
it works great because everybody gets the best workout they can get. the motor game is usually 40 to 60 laps, where the first 20 are "easy" and people who are strong can get laps. It gradually accelerates and then at about 20 to go it's too fast for anybody to gain laps, and keeps getting faster until 3-5 people are left for the finish. We also do motorpaced madison sessions on sundays, where it's usually 30 minutes at a constant high tempo and 30 minutes of gradually accelerating. The motorpaced madison is effectively an interval session.
Our motorpacing usually is something like one of these:
1) speeds start about 25mph, and ramp up to about 32, with people hanging on as long as they can.
2) ramp up to a pretty good clip, and then the group will jump to the blackline and sprint a couple of laps to the finish
3) higher speed endurance for 20km or so.
4) Moderate speeds (in the mid 20s), have small groups (2-3) jump off the motor and take a lap.
Yes, you can do a little higher gearing (one cog tooth smaller) since it is a high speed event, and you are always drafting at a steady speed.
After a gradual warm-up and ten minute rest, try a 25 mile workout: 10 miles at 28 mph, 10 miles at 31 mph, then finish with 5 miles at 33 mph. Stronger riders can take the speed up higher and for a longer distance.
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