Road training for the track
does anyone have any tips for training on the road for track races? Most of the events in Richmond are relatively short. I don't have my own fixed wheel. I borrow it for races, so my only training tool is my road bike.
I would say try to find a gear on your road bike closest to the gearing at the track or whatever track bike you use and do your training in that one gear. I'm looking to go to the track for the first time this year, I've been doing tons of intervals and aerobic threshold training along with some nasty weight room training. I'm a power lifter converted roadie so the weight room is my thing. I'm 205 6'1" I tried the road thing and liked it but I think the track might be a little better for me.
There are a number things you can do on your road bike that will aid your track riding.
Recovery: Use your road bike for recovery rides after track or gym sessions, remember we are not natural cyclists, nature made us to run and throw, so we need to build in adaption
Event specific. If you are riding something like a kilo / sprint you can do specific work on your road bike, practicing standing starts, jumps etc. As has been said use a similar gear and don't forget to pick a flat traffic free stretch of road. Work not just at sprints but try and get someone to time your efforts over anything from 50m to 200m
Endurance. All track riders need to build endurance, Chris Hoy does endurance work and if it's good enough for him it's good enough for the rest of us mere mortals. If you looked at the training plans of international sprinters you would be surprised how much road they actually do. The type of endurance you need to do will tend to be geared towards your specific style/preference/ability of riding. Do more endurance work for the longer endurance type events, but still do it for short 'sprint' events. You need to build recovery between events and road endurance will do this.
Remember in a sprint series it's not necessarily the fastest rider that wins over all, but the rider that can recover between efforts that. Go fast in the first round, great, but if you can't 'back it up' you won;t do well
From your profile I'd say you have the strength, but perhaps not the recovery endurance also in the shorter events technique comes into play, so practice those starts and jumps.
If you favor the shorter type of events such as sprinting watch you opponents and see how they like to ride, then try and force them to do something they don't like, make them lead out if they prefer to follow the wheel and so on. Also talk to the local coaches, some tracks favor leading out in the sprint and some favor following the wheel and coming round in the final banking.
One other thing I'd say from looking at your profile is do some mobility work, having those strong pistons is great, but if they are rusty or slow to get moving the other guy will have the jump on you.
Most of all - have fun
Ooh, thanks! I have a chunk of road racing coming up in spring (collegiate season). I'll try and work on sprinting too, but I'm a little reluctant to hit the gym in case I gain weight that will hinder me for road... From the racing I've done in Richmond, the track seems to favour leading out. At least, that's been working ok for me in the Bs. Might not go so well in the A!
just enjoy road cycling, train in a good bunch with experienced riders.
depending on the time of year and where you are in your training, either have fun with road riding or use it for recovery, 1-2 hours of crusing and making sure you can hold a conversation the whole time.
if you are into the longer distance track cycling, well racing crits, doing road rides and races etc is all you really need to do aside form your work on the track. Climbing seated in a lrge gear/low rpm is good if you can't get gym time.
experience will tell you how hard to train on the road and how much to push.
It's fun and riding bikes with a good bunch is fun, so all it can do is help really.
It is possible to use the gym without gaining weight. Have a talk to the coaches at your local gym and let them know your goals, if they are any good they should be able to devise a programme for you.
Your aim should be to build strength and explosive power and this can be done by reducing the total weight but increasing the reps.
There is a natural assumption that endurance riders don't use the gym as gym = bulk, but this is not necessarily the case.
Try gym throughout the winter with regular top up sessions in the spring summer (maybe one every 2 or 3 weeks)
As an example think about this: Use weights you can lift easily and do exercises in pairs that exercise similar mussel groups. For example find a weight that you can lift easily (use a bar for this one). Put the bar on your shoulder and do 8 - 10 jumps with it, next leaving the bar on the shoulders do 8 - 10 heal raises (toes on a plank or low platform and heels on the ground - raise up on your toes), repeat the pair 3 times, first set should be easy, 2nd gets harder and 3rd is difficult.
Any straining, stop and rest, lose some of the weight.
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