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  1. #1
    seppomadness
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    Help from experienced trackies

    I was wondering if some of you trackies could pass on some basic training wisdom for someone very new to riding track. I have a velodrome not far from my place and have riden there a few times but have no idea about training.

    When starting out what should I focus on? Last time I went to the track I just rode around for about 60 minutes at a reasonable pace but I figure there must be unique/specific sessions I can do as a beginner.

    I dont have my own fixie but can borrow one at the velodrome. Any tips would be greatly appreciated. I wont be racing at all just want to learn the craft I guess.

  2. #2
    Senior Member Dubbayoo's Avatar
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    Japanese Keirin (not Olympic Keirin) Training
    Encino Velodrome

    Training for everyone who has track experience.

    This is not racing. The training is the same as given in Keirin School and like the many practices you are already doing on Tuesdays or Wednesdays night. It is just a little bit more disciplined organized training and will give you some Keirin skills which you may find beneficial for future racing.

    Please bring warm up gear 48x16 (or similar) and training gear 48 x 15 (or similar).

    The following is a sample schedule for the day:

    * Warm up: 40 lap. Gear 48 x 16

    15 laps at 65% HR/Max
    12 laps at 75% HR/Max
    5 laps at 85% HR/Max
    8 laps at 65% HR/Max

    20 minutes Complete Rest

    * Flying 200. Gear 48 x 15

    20 minutes Complete Rest.

    F. Start: 50 M X 2 (one off saddle, one on saddle)

    *5 minutes ride rest for each sets.

    * 100M X 2
    * 200M X 2
    * 250M X 2

    20 minutes Complete Rest

  3. #3
    seppomadness
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    Fargen hull when i say i have a velo close by i mean about 2 hours by roadie. That's 4 hours on my roadie on top of any track session for the day.

    I'd be rooted if I did all that as well!! But yeah thank you - interesting stuff.

  4. #4
    Senior Member melville's Avatar
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    Quote Originally Posted by seppomadness View Post
    Fargen hull when i say i have a velo close by i mean about 2 hours by roadie. That's 4 hours on my roadie on top of any track session for the day.

    I'd be rooted if I did all that as well!! But yeah thank you - interesting stuff.
    Get a car. Part of the greatness of track training is that you needn't leave anything on the table 'just in case.' I've had track workouts similar to the one outlined where I could barely walk the 200m to the car park afterwards. On the road bike there's always a voice in the back of your head that says 'But I've got to get to X.' That voice has no place at a track workout.

  5. #5
    ride lots be safe Creakyknees's Avatar
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    The keirin plan looks good - for a keirin rider.

    But (I suspect) you're a roadie who wants to race a bit on the track for speed and fun?

    If so, it's really a question of just doing more speedwork, shorter intervals (think "laps" not "minutes") with longer recoveries betwixt 'em.

    But most of the typical weekly racing programs are mass start, scratches, miss n outs, point races, so standard roadie training should get you started... as long as you're doing quality and not quantity.

    Take my advice with salt... I'm an old roadie but new on the track. OTOH the guy that won my class the last 3 weeks is a classic slow twitch roadie who just happens to be very effin fast.

  6. #6
    Senior Member Dubbayoo's Avatar
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    Quote Originally Posted by Creakyknees View Post
    The keirin plan looks good - for a keirin rider.

    But (I suspect) you're a roadie who wants to race a bit on the track for speed and fun?
    Keirin training differs little from sprint or kilo training. It's all pretty much speed work which is what the track is good for.

    After riding two hours to a velodrome all I'd want to do is turn around and go home.

  7. #7
    seppomadness
    Guest
    Cool. Good stuff. Are there any other specific sessions I could try? Also what about the lines on the track. What are the rules there? I guess I can probably look that up on wikipedia or something.

    Also any tips on riding the banks? Last time I was at our indoor velo I was having a lot of fun trying to sprint out of the saddle going round the bend as high as I could but is there a 'nack' to riding a good bend?

  8. #8
    seppomadness
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    Tough crowd!

  9. #9
    Junior Member arimapatch's Avatar
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    Quote Originally Posted by seppomadness View Post
    Cool. Good stuff. Are there any other specific sessions I could try? Also what about the lines on the track. What are the rules there? I guess I can probably look that up on wikipedia or something.

    Also any tips on riding the banks? Last time I was at our indoor velo I was having a lot of fun trying to sprint out of the saddle going round the bend as high as I could but is there a 'nack' to riding a good bend?
    Here is a link to the rulebook on USACycling - http://www.usacycling.org/forms/RdTrkCx_rulebook.pdf
    and another to the American Track Racing Association - http://www.americantrackracing.com/Track%20Rules.htm

    These will tell yo most of you need to know. A word of caution about riding the track. It is very much different than riding on the roadThere is specific etiquette, and especially so if there are other riders training at the same time you are. I suggest you read the rules and attend an Intro to Track Riding course.

  10. #10
    ride lots be safe Creakyknees's Avatar
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    Just call / email the track and ask about newbie / orientation classes. Then _drive_ to the track.

  11. #11
    seppomadness
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    Yeah I will read up on the rules. I'm sure its not rocket science. If I dont rock up with a clear plan in mind for a session then I always end up just riding as hard as I can round and round until I get tired lol. Not exactly ideal.

  12. #12
    Forum Admin lotek's Avatar
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    seppomadness,

    This link is from the developmental class at the Frisco Superdrome. towards the bottom
    it explains the lines etc.
    wait, an Aussie who doesn't know track cycling? your having us on, right?

    http://www.superdrome.com/docs/Super...2002.29.08.pdf

    marty
    Sono pił lento di quel che sembra.
    Odio la gente, tutti.

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  13. #13
    seppomadness
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    Quote Originally Posted by lotek View Post
    seppomadness,

    This link is from the developmental class at the Frisco Superdrome. towards the bottom
    it explains the lines etc.
    wait, an Aussie who doesn't know track cycling? your having us on, right?

    http://www.superdrome.com/docs/Super...2002.29.08.pdf

    marty
    Hey thanks Marty!! Legend. Lots of respect for those who share their knowledge.

  14. #14
    Senior Member akaio's Avatar
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    That superdrome pdf is great.

  15. #15
    Senior Member classic1's Avatar
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    Read this seppomadness, more for a giggle than anything else.

    http://www.cyclingnews.com/track/200...04/?id=america

  16. #16
    seppomadness
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    Funny stuff. Good on them for at least coming over.

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