Youngin

Hello!

I talk to my mom today and she approved lessons at the not so local local velodrome. I'm 15 and this is a complete dream of mine. I've got a fixed gear, but its a conversion so probably not track legal, but they supply bikes. My question is, what workouts can I do in the meantime? It's an outside track and we've got a few inches of snow so it won't be open for awhile. I have a flat trail I can train of for now, but what should I do?

Thank you!

Chris

Yue Tao

When you say you have a flat trail, do you mean off road trail?

I would say that if you are riding your bike daily, you will be fine to get started riding on the track. Nothing specific is required to give track riding a try. Have fun.

diff_lock2

One legged full bodyweight squats; 10reps.

Noestaencasa

Hi Chris,

What is your local velodrome? most of them will have a beginners class. Since its March, you should be in the gym lifting, not heavy reps, light, high repetition. your high school should have at least a minimal gym.

DW

bitingduck

Ride rollers if you've got them- it will smooth you out.

That track is a blast, and the track director (Bob W.) is a really good instructor if he's the one doing the class.

How far away do you live from it? We used to pedal from downtown Mpls out there to race and then back a couple times a week (we kept our bikes there). The nice thing about the flatness out there is that you can do something like that and it's a nice warmup.

jroth

Chris-
First thing, go and thank your mom!!

Then, go ride as much as you can, and hit the gym for leg exercises. Don't over-do it, however, with the leg work at the gym. See if you can talk to the coach at the track. If you can't locate him/her, talk with a gym teacher about doing the leg exercises correctly.

Then, go have fun.

Youngin

it's a limestone and paved trails. I think I'll try to bike to it this weekend, I'm in Hopkins. They're beginner lessons according to the website, so it should be fun. I can't wait .

bonechilling

You'll need a 650c front wheel for barspins, and you should chop your risers down to be just long enough so that you can still pull a comfortable leg-over-bar skid, but still be able to squeeze between traffic.

TMonk

Wrong forum chiller; yer killing it.
Not even worth a laughing smiley face.

Youngin:
Great job on getting into personal fitness and competition at a young age. Keep up the high energy, learn some tactics, keep yourself in shape/workout and than start being competitive at the track!
A+
Stay healthy and fit!

bonechilling

Well I thought it was funny. I have him real advice on the SSFG forum.

Youngin

Yeah, sorry about double posting, but this forum is slower than the SSFG one. Slower only in post counts though . Thanks for the advice so far everyone!

TMonk

Yeah sorry for hatin' bonechilling and I'll admit that I grinned for a second

Youngin where do you live? What velodrome will you ride on?

I'm also curious as to the bikes that the track will provide for beginning riders. Do you know anything about these?



Didn't you say that you ride a fixed conversion around your town?
If you do any you have a fixed/fixed hub, I suggest that you put a smaller tooth count cog on the other side of the hub.

This will aid in any elementary sprint training that you wish to do by yourself, in secluded areas of course.
As other people have suggested as well, start going to the gym and working out your legs.

Youngin

I live in Minnesota, there is a velodrome in Blaine. I currently run a 46 x 15, how is that?

orangepaint

That's pretty really low for the track. Since you're new to the track, start low with your gearing and adjust accordingly; 46x15 is gonna top out pretty quickly though. Try something in the mid 80's(gear inches) to begin with.

Noestaencasa

Thats a gear thats about right for Juniors...it might be all the way to a 48 x 15, iirc.

DW

Hobartlemagne 

Ride that fixie all you can and get your strength up.

One exercise you can do (dont go too fast with this) pedal with only one leg.
Pushing is easy, but pulling up will give you the challenge. This will help you
develop a smooth pedal stroke. Of course alternate legs so you work both sides.

goldenskeletons

sanctioned racing actually has limitations on gear inches depending on your age. pushing something too high while you're still developing isn't good for you. i just read something about this earlier this week. gimme a second to find it again.

goldenskeletons

found it!

https://www.usacycling.org/news/user/story.php?id=2706

1J6. Junior Gears. The maximum chaingear ratio for junior riders is based on age and discipline. Blocked gears will be allowed, except in National Championships. All tests for compliance (road and track) shall be done using the "roll-out method."

There is no restriction for cyclo-cross.

For road and track the limits are:

Road
17-18: 7.93 meters (26’) (52x14)
15-16: “
13-14: “
10-12: “

Track
17-18: Unrestricted
15-16: 6.78 meters (22'3") (48x15)
13-14: 6.36 meters (20'10.5") (48x16)
10-12: 6.00 meters (19’8”) (48x17)



for what its worth, 48x15 is what i typically ride on the track.

FightingPanther

Good luck man! Enjoy the experience and take as much away from it as you can.

Youngin

Well I joined a team, it should be fun! I can't wait .