Converting Roller Leg Speed into Track Leg Speed
Now that I've hit a pretty high cadence on the rollers, consistantly over 215rpm. How do I convert this or develop leg speed on the track? How and does this high leg speed transfer to the track?
What do you guys think? I have a few limitations though. My local track is bump as hell. The other track that I go to is 3hours away, but I go most weekends for a day.
1. I could do more efforts in a small gear on the track?
2. I could use a bigger gear on the rollers to simulate a bit more load.
3. I could try to work towards holding the cadence for longer. Say I started out with 12s efforts and increase the length by a second a week. In 8 weeks time hopefully I'd be able to hold 200rpm for 20 seconds.
I'd like to think I can develop a plan that has some progression in it too.
converting leg speed from rollers to track
Gradually increase the gear by 1" to 2". Learn to pedal smoothly without bouncing at the higher cadences.
Ride outside on track or preferrably on a straight road with either a tailwind or a slight downhill which goes to a slight uphill. You try to carry the speed from the downhill into the uphill to develop both speed and strength which converts to power. In Japan, they actually have tracks designed like this for Kerin riders. Use a gear of around 60-70" max.
Keep the sprints short and work on short jumps to maximum speed.
No Chain Sprints-you take the chain off the bike and leave on a trainer with just a cadence magnet on the crank. Top Australian sprinters back in the 90's were hitting close to 300 rpm. I had an athlete who was usually under 11 seconds for 200 meters who was doing around 260+. Do not do a lot of these since there is no resistance it really is more of a neuromuscular exercise.
When working on leg speed once you can hold 155+ for 10-12 seconds outside, then move up in gear 1-2".
You also need to do rolling sprints in a big gear, etc. You can have great leg speed, but you also need to be able to move a 90" gear or larger at around 150+ rpm to break 11 seconds.