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Track Cycling: Velodrome Racing and Training Area Looking to enter into the realm of track racing? Want to share your experiences and tactics for riding on a velodrome? The Track Cycling forums is for you! Come in and discuss training/racing, equipment, and current track cycling events.

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Old 02-15-11, 09:38 PM   #1
2ndLaw
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Can I Kilo?

What sort of watts, or watts/kg, would be needed to go around a 1:09? I know that the track and bike and all that are important, so assume T-Town and a fairly aero bike. In looking at past results, going under a 1:09 at Masters Natz (30-34) is going to be competitive for the podium and possibly the win. My problem is that I think that I could concentrate on that event and improve considerably, but I'm not sure that it will be enough. My 5 sec. power is around 20 w/kg but my 60 sec power is around 8.6 w/kg. That is now (Feb.). Is it unreasonable to try to get to, say, 9.5 w/kg with a bunch of specific bike and weights work? I've always been a crit sprinter and have always concentrated on fitness needed to get to the sprint at the end of a crit. Will focused training get me on the podium? The only kilo I've ever done was around a 1:14 at about 2,000 feet altitude. That was with no specific training for it.
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Old 02-16-11, 01:27 AM   #2
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Man. There is a lot in that post.

It seems that your W/kg numbers fair well in the "Sprinter" category in the spreadsheets made by Andy Coggan: http://home.trainingpeaks.com/articl...profiling.aspx

The 30-34 category is not a very competitive group on the masters scene being that most racers in that age group are still racing Elite. There are some 30-34 events at Masters that only have 4 competitors. 35-39 and 40-44 seem to be the fastest groups (based on 200M, 1K, and 4K times).

If you are serious and have the means, I say see about hiring a track sprint coach and get on an accelerated program. There are several coaches that coach remotely. You aren't starting from scratch.
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Old 02-16-11, 02:11 AM   #3
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You'll have to race it and see. You can't kilo with a sliderule.
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Old 04-12-11, 07:26 PM   #4
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TRAIN TRAIN TRAIN TRAIN!!!!!! that's the only way to see
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Old 05-07-13, 06:51 AM   #5
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Digging up an old post, but...

Assuming, hypothetically, you only cared about the kilo, and trained exclusively for that. what sort of on-bike workouts would you focus on?
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Old 05-07-13, 08:12 AM   #6
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Digging up an old post, but...

Assuming, hypothetically, you only cared about the kilo, and trained exclusively for that. what sort of on-bike workouts would you focus on?
for starters, the obvious:
1 kilometer workouts. overdistance, undergeared efforts.
standing starts.

Last edited by queerpunk; 05-07-13 at 08:17 AM.
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Old 05-07-13, 09:10 AM   #7
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^^Thanks

well i do, for instance, 1min max effort workouts. 3 reps, easy spin between (5 min or so break - however long i need to go all out again). Some of my track buddies say that is too low a volume. But if i do anymore max efforts, my power drops, and i feel that is wearing myself out for no good reason. I just was wondering what you guys do
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Old 05-07-13, 10:49 AM   #8
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You'll have to race it and see. You can't kilo with a sliderule.

I definitely saw this and thought he was being sassy with Carletons Sig. Then I realized it was a zombie thread.
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Doing one-legged squats while holding chickens in each hand will make someone strong...that doesn't mean it's the best way to train for track racing.
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That would be spectacular. A trail of blood and sealant.
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Old 05-07-13, 12:48 PM   #9
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for starters, the obvious:
1 kilometer workouts. overdistance, undergeared efforts.
standing starts.
+1

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I definitely saw this and thought he was being sassy with Carletons Sig. Then I realized it was a zombie thread.
Ha!
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Roadies can run tempo all year as that's what humans were designed for. If you want to be a cheetah, lay around and lick your paws more.
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Old 05-08-13, 08:41 AM   #10
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I definitely saw this and thought he was being sassy with Carletons Sig. Then I realized it was a zombie thread.
+2
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Old 05-09-13, 11:59 PM   #11
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Digging up an old post, but...

Assuming, hypothetically, you only cared about the kilo, and trained exclusively for that. what sort of on-bike workouts would you focus on?
Standing starts, flying kilos, standing starts, standing starts, 1 min. max efforts, standing starts, flying 500's, standing starts, and so forth.

I think the kilo is a lot about learning to hurt yourself, I hate it, but I love it... I hate everytime I do one, but I'm pretty good at it, so I keep doing it too myself.


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Old 05-10-13, 09:26 PM   #12
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Interesting we never heard from the OP again. Perhaps he couldn't kilo after all.
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Old 05-10-13, 09:28 PM   #13
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By the way, the old school work out for improving your last lap is: 4 flying 500's with three minutes rest between. Rest fully, repeat. Guaranteed to hurt you bad.
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Old 05-13-13, 06:16 AM   #14
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Interesting we never heard from the OP again. Perhaps he couldn't kilo after all.
I'm fairly good at it, but that year didn't get the training done that I needed when I needed it. Various bouts of minor illness in the 2 months leading up to the event. I think I posted around 1:12-ish at T-Town for 4th at Masters Natz. I have since gone low 1:10 at Giordana Velodrome, but then training lost out to life and I probably would have a hard time finishing a kilo now. My former goal of sub-1:10 has not yet been reached. Hope to pick it back up in a few weeks and see how badly the atrophy has set in.
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Old 05-13-13, 06:00 PM   #15
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Don't know how old you are but 1:10 is pretty fast for a master, nice job. Getting under that is a toughy...
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Old 05-13-13, 11:26 PM   #16
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I did a 1:09.477 at Australian Masters Track Nationals.

I want to get that down to 1:07's by next year.

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Old 05-14-13, 02:00 AM   #17
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I did a 1:09.477 at Australian Masters Track Nationals.

I want to get that down to 1:07's by next year.

JMR
Wow. I'm impressed! I wish I could ride a 1:10.
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Old 05-14-13, 10:21 AM   #18
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Wow. I'm impressed! I wish I could ride a 1:10.
What is your Kilo time? While I don't want to turn this into a d*ck measuring contest, I'm always really surprise when I hear of people's times. One of the guys that runs my friday night races, is a huge roadie, good track racer, and shocked me when he said his best is a 1:13.. that is a flying time as far as I'm concerned.
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Old 05-14-13, 12:02 PM   #19
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What is your Kilo time? While I don't want to turn this into a d*ck measuring contest, I'm always really surprise when I hear of people's times. One of the guys that runs my friday night races, is a huge roadie, good track racer, and shocked me when he said his best is a 1:13.. that is a flying time as far as I'm concerned.
My best Kilo is 1:15 using drop bars.

My 500M splits put me on a pace to go around a 1:10, but the wheels fall off when I have around 250M to go...then it's like somebody straps a refrigerator to my back.
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Old 05-14-13, 07:36 PM   #20
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Thanks!

They held the TT's on the last day of competition, so I didn't feel like I went as well as I should have... the last lap I faded pretty badly when normally I can hold it fairly well to the end.

Next year I am Masters 2 and I went a second quicker than any of the Masters 2 guys this year. If I get a good result (hopefully 1:07's) I am planning on going to worlds and see how I fair there!

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Old 05-15-13, 12:48 PM   #21
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Thanks!

They held the TT's on the last day of competition, so I didn't feel like I went as well as I should have... the last lap I faded pretty badly when normally I can hold it fairly well to the end.

Next year I am Masters 2 and I went a second quicker than any of the Masters 2 guys this year. If I get a good result (hopefully 1:07's) I am planning on going to worlds and see how I fair there!

JMR
Nice.

If you don't mind my asking...
- What kind of times are you getting for your standing 500M?
- Aerobars or drop bars for your 500M?
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Old 05-15-13, 07:58 PM   #22
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My 500M splits put me on a pace to go around a 1:10, but the wheels fall off when I have around 250M to go...then it's like somebody straps a refrigerator to my back.
-Ha, isn't that how it's supposed to feel??
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Old 05-16-13, 12:04 PM   #23
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can I Kilo?

Yes you can!

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Old 05-16-13, 10:06 PM   #24
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Nice.

If you don't mind my asking...
- What kind of times are you getting for your standing 500M?
- Aerobars or drop bars for your 500M?
No problem... happy to share what info I have.

Unfortunately, I didn't get my splits from Nationals... I even emailed and tried to get them.

I use aeros.... http://www.ribblecycles.co.uk/sp/roa...rs/dedahbat180

Got these not too long ago and the dropped bullhorns seemed to really help my starts, I'm able to really get my back into the starts.

I'll see if I can dig up some splits from training and send them to you.

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Old 05-19-13, 04:20 PM   #25
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I rode my first kilo today. Since I'm 50+, I may never have to ride one again. And right now, I'm not exactly crying about that.

My initial impression: it hurt in a way I didn't quite expect. In a 2k, I hurt just as much, but it's more of a balance between aerobic and anaerobic. Being shorter, the kilo is obviously more anaerobic, but it wasn't the kind of deep muscle burn that I expected, it was more this:
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the wheels fall off when I have around 250M to go...then it's like somebody straps a refrigerator to my back.
The last lap felt like I was pedaling through quicksand. My quads, rather than being on fire, felt like they were in a permanently over-flexed state and thus could barely budge (it honestly felt like I was adding no power, the legs were only moving because the pedals were pushing them). The weird part is that I would have guessed the final lap was a full 3 seconds slower (I know 3 seconds for a lap is a HUGE difference... that's how slow it felt!!), but it was only 1 second slower than lap 3.
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