I am 57 and ride 100+ miles a week in a hilly-ish area about 2/3 commuting and 1/3 sport riding. I am also currently taking an adult basic racing course at the Trexlertown Velodrome for the third season. The class consists of 30 minutes warm ups, 30 minutes drills and 30 minutes of racing.
Last year I had a serious lack of punch at the end of the race. One coach said I needed overspeed training so I started commuting on a fixed gear with 62" gears. I got much better at spinning and this helped me at the track.
This year I am running the 62" gears again and I am spinning as well as ever. The school bikes are all geared at 81" so I will have to spin as the speed builds. Still I could use more punch at the end of the race.
I have been doing ~500m sprints with the 62" gears as part of my commute. I am wondering if I should switch up the gearing to more like 72" and continue with 500m sprints.
Is there something else I should be trying?