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  1. #1
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    Mixing weightlifting and bike training

    Currently a weightlifter, snatch, clean & jerk, squats etc. I still want to do this, as I know it will have, and still will set me in good stead for some sprint training and hopefully transfer on to the track in time.

    Question is, how can I train outside the gym?

    I'm looking to get a road bike (is there any point in getting a track bike yet?) so I can commute, and also go out on the road in my spare time. I'd happily push a track bike on the road if it'd be more beneficial?

    From there, should I structure any basic training? Or just ride my bike? I don't see how miles and miles would benefit...so would I be better off doing hill sprints and flat sprints for a higher intensity/shorter period of time.

    Also need to know what bike and accessories I'll need!? Lol

    Thanks for helping.

  2. #2
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    How much of a bike rider are you now? There a lot of skill that needs to be learned if you're a total beginner. Agree with the suggestion of a road bike, but if you've got the $, get a track bike and find someone to mentor you at your local track. And what the hell, cyclocross. That'll get you some skills in a hurry!

    Quinn?

  3. #3
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    I would recommend JRA (Just Riding Around) 4 or 5 days a week max and 75 to 90 minutes max for someone just starting. Less if they are not coming from a good fitness routine already and less again if they keep doing something else.

    I start slow everytime I come off the bike to help ensure joints and everything else is ready for the efforts that come later. Bike racing is a hard sport and while it seems easy to do in general, to keep at it adds stress to your joints, don't over do it at the start. You might be a lucky one that has the body to go from the *** and keep the pressure on, or you might need to build up over a few years to get your body use to the work required.

  4. #4
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    As for what bike you need, any decent craiglist bike could get you started for a road bike. You really don't need much other than a set of allen keys, spare, pump and bottle. If you are flush on cash I am sure your local bike shop would be more than happy to set you up with a decent starter bike.

  5. #5
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    Whatever track you end up at will likely have rental bikes you can use, and often they are in good shape. I know some regular 3 times a week riders that still don't own a track bike. Id suggest getting a low end road bike, as said there is a lot riding skill that you probably don't have. The bike needs to feel natural, extension of your body, blah blah blah. Don't train for 3hr rides, but commuting isn't a bad idea, and the gas you save will pay for the bike in a hurry (last time I was in the UK you could probably pay for a bike in an afternoon of not driving )

    I wouldn't say a track/fixed bike is better for riding around town, as there isn't anything specific about it that you don't learn from a geared road bike. Only real benefit is less maintenance.

  6. #6
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    I would not recommend a new rider to get a track bike. They can be very dangerous. I would suggest that you have a lot of time on a regular road bike before riding a track bike. It is too easy for an inexperience rider to put himself in a bad spot. If you need to do a panic stop you are over the bars since all of the energy stored in your momentum is going up your locked leg and will launch you. I know of many instances of serious injury and some death even for experienced riders who got into a situation not of their own making. I spent three days in the hospital and lost the use of my right arm for 6 months and I had been racing on the track for two years and road bikes for 10. I was pacing skaters at El Dorado Park in long beach. A flock of over 100 geese walked across the road right in front of me when i was going 28 miles per hour on my track bike. Even a front brake did not slow me fast enough. I went over the bars. Cracked helmet. Amnesia. Concusion and serious damage to by brachial (SP) nerve plexus. The unexpected can come out of nowhere.

  7. #7
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    Just ride the track bike at the track. A fixed gear IS really different to a road bike with a freewheel and it will take some time to get used to, so in my opinion you should start as soon as possible if the track is where you want to race.

  8. #8
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    If you have the time to put in lots of training at the track, that is a good approach yes. We have some really fast guys who literally have never ridden on the road before the track and are pushing some of the fastest laps. But if you do not have the ability to spend 2 days a week at the track and its going to be a once in a while thing, you should be riding on the road as an alternative.

  9. #9
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    Quote Originally Posted by gtrob View Post
    If you have the time to put in lots of training at the track, that is a good approach yes. We have some really fast guys who literally have never ridden on the road before the track and are pushing some of the fastest laps. But if you do not have the ability to spend 2 days a week at the track and its going to be a once in a while thing, you should be riding on the road as an alternative.
    Ok riding as in 45-1hr of sprints plus warm up cool down? Or just a quick 1hr road ride?

  10. #10
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    What is your background other than lifting? Have you been on a bike since you were a kid? I think there is something be gained from simply being on a bike, comfort, fit, etc.

    You are picking it up to compete though yes, not for sunday rides to the bake shop (you should look into both!) so your focus is that.

  11. #11
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    Quote Originally Posted by gtrob View Post
    What is your background other than lifting? Have you been on a bike since you were a kid? I think there is something be gained from simply being on a bike, comfort, fit, etc.

    You are picking it up to compete though yes, not for sunday rides to the bake shop (you should look into both!) so your focus is that.
    Yeah I commute and I'm fairly confident on a bike. I've done mountain biking & downhill mainly.
    Fitness for short attempts is good, pretty unfit for anything more than a quick kilometre. So yeah I'm powerful & can ride - just not for too long lol

  12. #12
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    In that case get on the track already and start kicking arse

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