Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

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.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 02-24-12, 02:39 PM   #1
joakley
Senior Member
Thread Starter
 
Join Date: Jan 2012
Bikes:
Posts: 97
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
From weight room to track

Since I don't have previous track seasons to rely on I need a little help with the transition. I am definitely getting stronger in the weight room having obtained several pb's in the squat and dead lift. The problem is I now need to carry this strength to the track as speed. So I guess my question is how should I structure my gym and track work to make the transition. Hope this is understandable.
joakley is offline   Reply With Quote
Old 02-24-12, 02:43 PM   #2
carleton
Elitist
 
carleton's Avatar
 
Join Date: Jul 2005
Location: Atlanta, GA
Bikes:
Posts: 13,135
Mentioned: 3 Post(s)
Tagged: 0 Thread(s)
Quoted: 43 Post(s)
As a track sprinter, you'll be in the gym all season. Seriously.

Remember, the season is long. Don't plan to peak in April. Work on establishing a solid strength base with several micro cycles. When your progress starts to plateau, switch to a power phase, to start calling upon that strength in bursts.
__________________
Quote:
Originally Posted by gtrob View Post
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.
carleton is offline   Reply With Quote
Old 02-24-12, 03:02 PM   #3
joakley
Senior Member
Thread Starter
 
Join Date: Jan 2012
Bikes:
Posts: 97
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Are you saying in power phase- lighter weight, faster more explosive reps?
joakley is offline   Reply With Quote
Old 02-24-12, 03:15 PM   #4
carleton
Elitist
 
carleton's Avatar
 
Join Date: Jul 2005
Location: Atlanta, GA
Bikes:
Posts: 13,135
Mentioned: 3 Post(s)
Tagged: 0 Thread(s)
Quoted: 43 Post(s)
Quote:
Originally Posted by joakley View Post
Are you saying in power phase- lighter weight, faster more explosive reps?
Yup.
__________________
Quote:
Originally Posted by gtrob View Post
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.
carleton is offline   Reply With Quote
Old 02-24-12, 03:17 PM   #5
carleton
Elitist
 
carleton's Avatar
 
Join Date: Jul 2005
Location: Atlanta, GA
Bikes:
Posts: 13,135
Mentioned: 3 Post(s)
Tagged: 0 Thread(s)
Quoted: 43 Post(s)
Also, try not to focus too, too intently on the gym as some people do. Remember, it's all about the bike. We can be superman strong in the gym, but if we can't turn the pedals, it's useless. So, you'll have to temper the gym work with on-the-bike power work, too.
__________________
Quote:
Originally Posted by gtrob View Post
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.
carleton is offline   Reply With Quote
Old 02-24-12, 03:28 PM   #6
carleton
Elitist
 
carleton's Avatar
 
Join Date: Jul 2005
Location: Atlanta, GA
Bikes:
Posts: 13,135
Mentioned: 3 Post(s)
Tagged: 0 Thread(s)
Quoted: 43 Post(s)
So, to answer your original question:

Quote:
Originally Posted by joakley View Post
how should I structure my gym and track work to make the transition.
You are asking us for programming. What to do and when to do it. This is where a personal program comes in.

This is going to be a vague answer, but it's the truth.
- Some sprinters don't use the gym at all. They do it all on road and track bikes.
- Some sprinters lift 1, 2, or 3 days per week along with their bike training.
- Some lift a lot in the off-season and infrequently once the racing begins.

It really depends on the structure and plan of your program. Until you get a coach, the general rule is "Doing something is better than doing nothing".

Honestly, if I were you, as a rank beginner I'd lean towards spending more time on the velodrome when given the option. But, dedicate at least one day a week to lifting and maybe another day when you can't get to the track either due to scheduling or weather.

I've beat guys who were much lighter, leaner, stronger, and more powerful than me with tactics. And I got put out of a pro sprint tournament by a 150lb kid who has probably never seen a squat rack.
__________________
Quote:
Originally Posted by gtrob View Post
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.
carleton is offline   Reply With Quote
Old 02-24-12, 04:03 PM   #7
joakley
Senior Member
Thread Starter
 
Join Date: Jan 2012
Bikes:
Posts: 97
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Thanks for the insight.
joakley is offline   Reply With Quote
Old 02-24-12, 04:06 PM   #8
Baby Puke
Senior Member
 
Join Date: Sep 2008
Location: San Francisco, CA
Bikes: Marin Stelvio, Pogliaghi SL, Panasonic NJS, Dolan DF3, Intense Pro24 BMX
Posts: 1,002
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Watch your inbox...
Baby Puke is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 04:44 PM.