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Thread: Can I Kilo?

  1. #1
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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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    Elitist carleton's Avatar
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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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    You'll have to race it and see. You can't kilo with a sliderule.

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    TRAIN TRAIN TRAIN TRAIN!!!!!! that's the only way to see

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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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    aka mattio queerpunk's Avatar
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    Quote Originally Posted by ochizon View Post
    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 09:17 AM.
    the hipster myth.

    i practice vagabondery.

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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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    Quote Originally Posted by Baby Puke View Post
    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.
    Quote Originally Posted by carleton View Post
    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.
    Quote Originally Posted by Nagrom_ View Post
    That would be spectacular. A trail of blood and sealant.

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    Elitist carleton's Avatar
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    Quote Originally Posted by queerpunk View Post
    for starters, the obvious:
    1 kilometer workouts. overdistance, undergeared efforts.
    standing starts.
    +1

    Quote Originally Posted by David Broon View Post
    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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    VeloSIRraptor
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    Quote Originally Posted by David Broon View Post
    I definitely saw this and thought he was being sassy with Carletons Sig. Then I realized it was a zombie thread.
    +2
    Quote Originally Posted by shovelhd View Post
    If it comes down to a field sprint, you probably won't win, so don't let it.

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    JMR
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    Quote Originally Posted by ochizon View Post
    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.


    JMR

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    Interesting we never heard from the OP again. Perhaps he couldn't kilo after all.

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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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    Quote Originally Posted by Baby Puke View Post
    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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    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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    JMR
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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

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    Elitist carleton's Avatar
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    Quote Originally Posted by JMR View Post
    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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    Senior Member spazegun2213's Avatar
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    Quote Originally Posted by carleton View Post
    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.
    '11 allez Comp, very specialized & '09 Pinarello Pista, that only turns left
    It doesn't hurt any less, you just go faster

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    Elitist carleton's Avatar
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    Quote Originally Posted by spazegun2213 View Post
    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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    JMR
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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

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    Elitist carleton's Avatar
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    Quote Originally Posted by JMR View Post
    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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    Quote Originally Posted by carleton View Post

    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??

  23. #23
    Not actually Tmonk TMonk's Avatar
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    can I Kilo?

    Yes you can!

    "Your beauty is an aeroplane;
    so high, my heart cannot bear the strain." -A.C. Jobim, Triste

  24. #24
    JMR
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    Quote Originally Posted by carleton View Post
    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.

    JMR

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    Senior Member VanceMac's Avatar
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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:
    Quote Originally Posted by carleton View Post
    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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