It's been 4 years since I've raced on the drome and I have it in my mind to do it again this year with the specific goal of improving my Personal Best Kilo time. The track is an 2 hour one way commute so my on track workouts will be limited. I'd like to maximize the benefit of time on the track so I was wondering if anyone is aware of any articles, books, links etc... for event specific workouts? TIA!
Orbea Enol roadie, Fly Micromachine BMX, Fort Track fixed
Check the training forum, there might be some useful stuff in there. BTW, whereabouts is the track? I have familly in Seattle and I visit every year or three, I'd like to go watch some racing next time if I can.
i have no experience in coaching or targeted training, so take this with a grain of salt.
the little bit i do know tells me there are two things that are important to a good kilo. a powerful start and a high lactate threshold.
for the starts, aside from practicing those (which you should do often), some quality time spent in the weight room should help, you'll want to be able to put down a lot of power to get off to a good, fast start.
intervals (and proper recovery) will help your LT. if you can walk afterwards, you're not going hard enough, and if you can do anything to allow yourself to go harder, you can go even faster.
this is all just things that seem to make sense to me. i've never raced a kilo, as they're only held on masters nights at my local track and being a ripe young 21, i cant really participate. a good friend of mine is the state kilo champ a couple years running, if i remember to i'll see what he has to say.
and practice your starts, that's where these things are won and lost.