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Thread: Shared Sessions

  1. #1
    cxmagazine dot com pitboss's Avatar
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    Shared Sessions

    I have received a few requests for the session trainings I have gathered and used over the past season - from CEYA and a few Pro/1/2s at the local velodrome here. I am sharing them as they have benefitted me greatly and I think that anyone starting out (after taking an initial class/being shown the loops by an experienced rider) can use these to start out.
    -----------------------------------------------------------------------------------------------------
    #1:
    1. 20 or 25 lap warm-up, ten on the flats then the remaining ones in the drops (and I increase my speed each lap after the tenth)

    2. Do a burn out pace line. each lap ypu go faster and
    faster til u can not go any more. great warm up.

    3. Do sprint drill with whistle blow it twice means sprint, once means sit. You will get a good work out and
    be able to recover from attacks better and faster.

    4. Sprint through the banks, recover on the flats.

    5. 10 easy laps - should be done at the end of training.
    -----------------------------------------------------------------------------------------------------
    #2:
    - 25 lap warm up:
    • first 15 laps, good pace, on the flats - each person in the paceline should lead the paceline in rotational order (make sense?)
    • final 10 laps, same effort as initial laps, FOCUS on the form. You are now in race position (in the hooks) and feel your pedal technique. really get the circles down. this is about increase speed via form with the same amount of effort used in the initial 15 laps

    (cool down laps, 3-4, and then 5 minutes break for light stretching and hydration)

    -Jumps - standing and seated
    •like it says, 2 of each. 1.5 laps between each

    (5 minutes break for light stretching and hydration)

    4 Flying 200 lead-outs
    •as it says, 4 laps between each

    (10-15 minutes break for light stretching and hydration, then another set of jumps and 200ms if needed)
    -----------------------------------------------------------------------------------------------------

    anyone care to add?
    Deathlap - cyclocross, training, beer,...escape hatch

  2. #2
    Skidmaster teadoggg's Avatar
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    This is great, thanks Josh!

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    Senior Member Msngr's Avatar
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    what size is your track?

  4. #4
    cxmagazine dot com pitboss's Avatar
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    383m, 18deg banks
    Deathlap - cyclocross, training, beer,...escape hatch

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    bannned steaktaco's Avatar
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    Quote Originally Posted by [165]
    anyone care to add?
    this is how you train? no wonder you can never beat me.

    this is how I train:
    • I get up at 5am and immediately start the routine with a healthy wheat smoothie with six egg yolks dropped in (four on wednesdays, fish on fridays). when that is done I wind down by walking to the local taqueria for a couple of steak tacos. deeeelish. I'm usually done by 5:30am, with plenty of time to get ready for work!

    seriously, I wish I had read this thread earlier. need this kind of structure, thanks.

    btw — northbrook was awesome today. no wind, lotsa sun. just me and teabagggz. less flirting, more riding. I think we both decided we like seated jumps better than flying 2s — recovery is much faster.
    steaktaco.com <-- poohoopsies.


  6. #6
    Bling. Super Rookie's Avatar
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    Screw a training program. Do what I do use drugs. That makes me faster...sure there are side effects. BUT, I mean isn't glory worth the price of illegal substances? I mean not just anyone can take these kinds of risks. Only real champions are able to use drugs and be successful...I am on the right track.

    Plus, I have this great doctor. Well he is a vet. But, he can get prescriptions.

    We follow the Johann Museeuw plan. Check out this routine. See the funny thing is that he got caught! Landuyt is Johann's personal doctor. I just love the code words. All of these conversations were text messages that were subpoenaed by the Belgian authorities. Johann Museeuw is a former world champion and 2(?) winner of paris-roubaix. He is the equivalent of Michael Jordan in this country. Now just imagine if our authorities investigate Lance Armstrong and his favorite doctor Ferreti.

    7/2/03
    Museeuw: "A wasps' nest, can you work one out? I'm leaving on Wednesday for a training camp. I have no sight of the wasp. I have no control until 28/7."
    Landuyt: "Now I would take 80-100 wasps and at the start of the training camp a minimum of 40 and maximum of 60 wasps. Then completely clean from 19/7. It has to be in the inner tube. Test with washing machine."
    Museeuw: "Subcutaneously or in the nose?"
    Landuyt: "Always intravenously with wasp. Otherwise bingo. So certainly intravenously."

    7/27/03
    Museeuw: "I'm two above."
    Landuyt: "Take a bit of salt and drink. The washing machine always measures higher (1 or 2) than the real value. Everything in order?
    Museeuw: "Down to 49"

    7/28/03
    Landuyt: "Stand up and drink some more water. Everything OK?"
    Museeuw: "OK, no control."

    8/12/03
    Museeuw: "I arrived yesterday. Had a WADA control. From Thursday afternoon 42. So no problem."
    Museeuw: "What is acyline?"
    Landuyt: "Don't touch."
    Museeuw: "Acclydine."
    Landuyt: "Found it. Too expensive. You have to take it for a long time and it's not proven that it works."

    But, on a serious note. I like Josh's plan. I do think that 'take a laps' are very important as well. This is when you have two pace lines 1/2 lap apart. Each pace line is going around 18mph. On the whistle the first rider from each paceline sprints to the back of the other line half way around the track. Repeat. OUCH those hurt.

  7. #7
    Skidmaster teadoggg's Avatar
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    Quote Originally Posted by Super Rookie
    This is when you have two pace lines 1/2 lap apart. Each pace line is going around 18mph. On the whistle the first rider from each paceline sprints to the back of the other line half way around the track. Repeat. OUCH those hurt.

    That sounds ****ing awesome.


    wookie, regear your bike (screw that gold crap - or bring the concept) so I can race you again. Me beating you 'cause your gearing sucks makes me sad.

  8. #8
    Skidmaster teadoggg's Avatar
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    dude! that's great! I can type in swear words 'cause it makes me feel better and it puts the *'s in for me!

    ****ING sweet! I love this ****!.

  9. #9
    bannned steaktaco's Avatar
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    ***** ** *** ** *****ing ***!!!
    cool.
    steaktaco.com <-- poohoopsies.


  10. #10
    Bling. Super Rookie's Avatar
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    Dude it is all about the gold. It helps me spin.

    Rob Lindstrom a former National track champion(standing 250m tt-not a medal event) that was a messenger in mpls for years used to ride a 44x22 at work. This dude was insane. Really good rider.

    Check out his website www.robertlindstrom.com You will love the skinsuit in his little video!

    Think about that. 44x22!

  11. #11
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    spin,spin! wow my legs were like that once.... until i started doing endurance events.

    S/F,
    CEYA!

  12. #12
    Senior Member mrwhite's Avatar
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    Quote Originally Posted by Super Rookie
    Dude it is all about the gold. It helps me spin.

    Rob Lindstrom a former National track champion(standing 250m tt-not a medal event) that was a messenger in mpls for years used to ride a 44x22 at work. This dude was insane. Really good rider.

    Check out his website www.robertlindstrom.com You will love the skinsuit in his little video!

    Think about that. 44x22!
    Speaking of champs - Im going to ask Ryan 'Keirin' Bayley to come to the goldsprints in Sydney 'Kangaroo Cup Invitational' 2006.

    For all you track freaks, Sydney has atleast 3 within a short ride of the CBD (downtown), and Melbourne even more. Im not letting any cats out of the bag with regards to cheap gear either.

    The track season just starts around October so Im sure we could sneak some if you into some races.


    Million dollar legs, 10 cent heart.

  13. #13
    (((Fully Awake))) Serendipper's Avatar
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    Going to Dick Lane's tonight.
    Great tips, dude.
    __________________________________________________________________________________________________

    無上甚深微妙法 .... 百千萬劫難遭遇..... 我今見聞得受持

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    i will pss on more info to 165 when i find my old diaries.

    oh yeah, go to the gym..it helps

    s/f,
    ceya!

  15. #15
    (((Fully Awake))) Serendipper's Avatar
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    What is a good gym regimen for track? Strength training, adding mass, aerobics?

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    Strength training ie: leg lifts, squats, lat pull downs, bicep curls, military presses.
    I will write up some and post or send to u by PM.

    Also it depends what event you are doing that will add or subtract .
    Cardio is a must by cross training ie: running,cross country skiing .

    S/F<
    CEYA!

  17. #17
    CAT6 UTP 568B thewalrus's Avatar
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    Quote Originally Posted by Super Rookie
    Dude it is all about the gold. It helps me spin.

    Rob Lindstrom a former National track champion(standing 250m tt-not a medal event) that was a messenger in mpls for years used to ride a 44x22 at work. This dude was insane. Really good rider.

    Check out his website www.robertlindstrom.com You will love the skinsuit in his little video!

    Think about that. 44x22!
    Couriers here who use singlespeed (not fixed gear!) usually use a 42x16 or 42x18. I'd say it's equally split between 559mm 26" mountain bike rim sizes and 700C. There's no hills in Vancouver that need a gear easier than 42x18 to mash up.

    "Bicycling is a healthy and manly pursuit with much to recommend it, and, unlike other foolish crazes, it has not died out." - The Daily Telegraph (1877)
    Pedal Force/ADK RS with SRAM Force
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  18. #18
    Forum Admin lotek's Avatar
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    Quote Originally Posted by Ceya
    Strength training ie: leg lifts, squats, lat pull downs, bicep curls, military presses.
    I will write up some and post or send to u by PM.

    Also it depends what event you are doing that will add or subtract .
    Cardio is a must by cross training ie: running,cross country skiing .

    S/F<
    CEYA!
    CEYA,

    I for one would like to see this stuff posted in open forum and not PM
    I think alot of us could use your training tips.
    thanks for that.

    Marty
    Sono più lento di quel che sembra.
    Odio la gente, tutti.

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