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  1. #1
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    Aug 2014
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    Your favorite workouts?

    What are your favorite (on track or off) workouts?

    Track:
    flying 200s
    2 pacelines evenly spaced on track riding at a moderate/easy pace, on the bell lead riders drop-down and sprint to join the other paceline

    Off-track:
    - running sprints (too bad my shins don't like them)
    - burpees, kettlebell swings

  2. #2
    Senior Member
    Join Date
    Oct 2013
    Location
    Ontario
    My Bikes
    T1, S2, P3
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    F200/flying laps are always a fun way to get tired fast. We call the other one you mention 'pop corn sprints'.

    Paceline on black at recovery speed, 4 people go up to blue and go at pursuit speed. As they come around, 1 or 2 off the front of the recovery line join them (so you sprint up to the blue plus match speed, then pursuit pace). Come back down to the black once you crack. Works really well if you get some fast kids who really work you over up there holding on.

    Most common one we do is lap the field sprints from a paceline (either from the front or he calls at random). Easier on a short track as you can generally get back to the line in 2 or 3 laps. Seated/standing belgium sprints (like a chariot race but from a double paceline) hurt too.

  3. #3
    Senior Member
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    Jul 2014
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    Im not a experienced track rider but the other day my coach had me doing work on the spin bike. 2 mins @ 40rpm in 2nd hardest gear, then spin up to 120+ RPM as fast as possible. Repeat 10x

    As for off the bike, i love squats, deadlifts and leg presses.

    Now i can ride my rollers well, i like them too

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