I will be riding in my first (track) crit race in 4 weeks and I'm looking for some preparation advice. I figure I primarily need to get my endurance up. I will be riding qualification laps (1.25km) and hopefully afterwards the second chance race (14laps). The course is flat with a few corners.
My background: I have ridden fixed gear exclusively for about 14 months now. I commute daily, at least once a week I ride for distance. But over the past 5 months I've started riding more often and also fell in love with the velodrome. When I'm riding solo I can do 20mph avg if it's not too hilly (8% hills I take slow). I prefer lower cadence, high cadence over an extended time kills me.
I've been going to the gym for 3+ years and I'm making good progress lately (switched gym, eating more). My legs are strong but endurance is tough. This is my passion #1 . Cycling comes second. I go to the gym 4-5 times a week.
I have a few ideas how to prepare but would prefer not to invest too much energy and time in things that won't work. Here is a list of things I thought about:
Interval training for endurance [track laps].
Short interval training for sprints, after coming out of corners [on trainer at the gym]
Losing weight by cutting. 3-4lbs [eat less]
Riding on rollers for higher cadence [1h after gym at home]
Optimize nutrition. I really need to read a book about sport nutrition
Get miles in. Ride as much as possible
Should I focus on anything in general? Anything I can skip? What about recovery? Reduce gym time? Only ride on off-gym days? I'm a bit overwhelmed with the possibilities and would love some hints or links..