Originally Posted by

**Hermes**
Here are some metrics from the track for sprinting. The measure of a track racers' sprinting ability is the flying 200 meters. In this race, the racer has three laps to complete the solo race and on the third lap, his time is started 200 meters before the finish line. The goal is to hit the start line at the fastest possible speed and hold it for 200 meters until the finish line.

Here is a table of 200 meter times versus average speed over the distance (final 200 meters).

15" = 29.82 mph

14" = 31.95 mph

13" = 34.41 mph

12" = 37.28 mph

11" = 40.66 mph

10" = 44.73 mph

Under 13 seconds is excellent.

We hold Saturday beginner sessions at the track where many first time riders (note I did not say racers) show up and rent track bikes that are geared at 84 gear inches. We teach them to ride the track and do some mock races. Many times the supervisor will have them do a flying 200 meters. Many riders get under 15 seconds including the women riding on steel, somewhat flexible, under geared, fitted up for the moment rental bikes. And some of the better male racers, trying track for the first time, will get under 13 seconds on a rental bike.

OP, your 1100 pound leg press, 1000 watts and years of racing do not compute to sub 30 mph efforts and it is not the bike unless it is totally wrong (which I doubt). You need to look at other aspects of your cycling to improve your top end sprint speed.