Track sprint training. What to do on the bike
Greetings to all track cyclists,
I am an Australian Masters Track Cyclist, I now live in a small country town in Queensland and the track here is a bitumen 440m circle dish track. I have just spent 18 months working in the Coal industry, which meant a lot of time away from home and bicycle, and as Tom Waits says "There's a lifestyle that's there before you arrive and you're introduced to it. It's unavoidable" meaning you work all day, eat unhealthy camp food and drown yourself in alcohol to numb the loss of home and all that it means. I have decided it is time to change, so I find out next week if I have a new job in town, I have serviced all of my bikes, road and track, and I haven't had an alcoholic drink now for 47 days.
My Goal is " to our State titles in 2009, and then the Australian titles in 2009, previous state titles I performed all events.
3000m Pursuit-Gold and Bronze
3000m Team Pursuit-Gold
200m Sprint-Bronze and Silver
500m Time trial-Silver and Bronze
Sprint-Bronze and Silver
10km-Scratch race Bronze and Silver
In each year of the titles the competition was better, with more athletes of a higher caliber, my performance improved as well.
However, I did not do any specific training for one event, I now feel that I should focus on sprint training and the time trial, physically I have had no training for 12 months, since joining this forum I have found an article for training from the Australian sprint team, I am going to use this as my template for training, however there are some difficulties, i.e. overspeed training.
4 week cycle week 1-3 building intensity with 4 recovery light work and stretching only.
Power -Plyometric session once a week
Single leg Hurdle leaps
Box leaps (onto top of box single leg)
Depth jumps (single leg)
Strength- Gym 2 sessions a week
Warm up cycle to gym (10 minutes)
Upper Body (not focus of workout, just for balance)
Legs (all exercises to follow following format)
1st Set warm up 20% of weight for 20 repetitions
2nd Set 80%
3rd Set 90%
4th Set 100%
Single Leg Press alternate Left to Right (Start on different leg each session)
Single Leg extensions
Lunges with weights in each hand
Squat (Single Leg)
At the end of week 4 recovery week, before week 1 Starts a max Squat session will be performed, to assess any progress of power gain obtained from previous 3 weeks training.
What to do on the bike?
I am unsure about what to do on the bike, I know I can't do long rides any more, but do I need a base to start off with, or will that make me slower.
I need to do speed work but I can't get to a track behind a motor bike.
I was planning on 2 track/speed sessions
I have rollers and a mag trainer.]
Previous training in Brisbane was with coaches/squad/mbike
standing starts, whistle sprints, mock races, flying 200, flying laps overspeed work with mbike.
I haven't approached the local club yet but when I get a town job I will.