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Old 11-10-13, 04:43 AM   #1
Thomas47
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Training plan for Track league

What kind of training plan would you recommend for training for these races in January 2014 ( Mid November now):
8-lap Course des Primes,
9 lap points race,
Elimination race,
10 lap scratch race.
( 1 lap is 250m ) - races are short as I am in a youth category. I also race in crits up to 40km so the track training can't take up all week. Also all sessions will have to be alright to do on a turbo.

Thanks Thomas.
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Old 11-10-13, 10:02 AM   #2
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You'll have all the fitness you need if you're doing 40 km crits (or training for them). You'll probably want to work on sustained speed on a fixed gear-- motorpacing or pacing behind faster riders is good for that. With races this short it's going to be as much about position as anything else, unless there's such a huge range in abilities that someone can just ride away. And how do you do a 9 lap points race? Is it a tempo race?
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Old 11-10-13, 10:48 AM   #3
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I can sustain 40 kph for about an hour, but my top end speed ( my sprint ) is awful I can only get up to 46 kph-ish and basically I want bring that up towards 50 kph.
The points race, sprints are every 3 laps.
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Old 11-10-13, 11:13 AM   #4
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Or sometimes tempo
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Old 11-10-13, 11:24 AM   #5
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Quote:
Originally Posted by Thomas47 View Post
I can sustain 40 kph for about an hour, but my top end speed ( my sprint ) is awful I can only get up to 46 kph-ish and basically I want bring that up towards 50 kph.
The points race, sprints are every 3 laps.
Then, you know what you have to do - work on your sprint speed!
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Old 11-10-13, 11:50 AM   #6
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How ? - all my previous sprint training has only made an increase of 0.3 kph over a year.
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Old 11-10-13, 03:05 PM   #7
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Search this forum. There's been a ton of sprint training posts recently.
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Old 11-11-13, 02:32 PM   #8
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How ? - all my previous sprint training has only made an increase of 0.3 kph over a year.
not sure what you did for "previous sprint training"
but based on your age, current abilities and goals- i would focus more on blocks of intervals with limited recovery, and not full blown maximal effort sprints.
repeated intervals with limited recovery does an amazing job of training the anaerobic system, but it also trains your aerobic system, trains your recovery and teaches you to keep pedaling when your legs say "STOP"

try: "Straight Aways" basically do laps in the pole where you hammer the straights and soft pedal the corners.. couple sets of maybe 5 laps each.. do em seated- do em standing.. both are good
you can use the same structure and do 250m or 500m efforts.. as the efforts get longer you need to pace a little more in the early efforts, so that you can just finish the last ones.. thats where the real gains come in.. teaching yourself to hold pace with legs full of accumulated lactic acid pays huge dividends..

they work great on a Turbo also..
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