One speed: FAST !
Join Date: Dec 2005
Location: Ft. Lauderdale FL
Bikes: Ebay Bikes... =)
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Some tips for general track fitness can be along the lines of:
1. train your spin. Get on an 86 inch or even lower gear, and do some intervals where you spin to max sustainable RPMS for 10 seconds, then recover and repeat at least 3 or 4 times in a set.
2. train your power. Get on a heavy gear, and from say, 20 rpms, mash up to 100 rpms and sutain it for 10-15 seconds then let off. recover and repeat 3 times in a set.
3. LT endurance: get on a medium/light gear (86-88 inches), and hold tempo at say, 100 rpms for 20 minutes then recover and repeat and do at least 1 hour or so... this is easier to do with a few people taking turns pulling.
4. Basic fitness: go out solo, do a long ride, 2-3 hours at 15-18 mph, spinnable gear and just ride.