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  1. #1
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    14 weeks to fitness

    So I made a training plan but that has kind of fallen by the wayside. I want to get back on track and have calculated that I have 14 weeks until the track season starts.

    I have mainly been doing gym work so far- legs, back, shoulders & core, and have recently started to add a little cardio in too.

    I will be targeting endurance events, particularly the elimination & points races and it will be my first year racing. Resources I have are gym membership, rollers and a road bike. Don't have access to a track as this is outdoors and closed in the winter.

    Can anyone help me get back on track with training? Should I just be doing high intensity cardio from here on in?

  2. #2
    Senior Member wens's Avatar
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    First year racing track, but you've raced road, or first year racing at all?

    If it's first time racing at all, you'll probably be much more limited by your brain than by your legs. If you enjoy structure and do better with it, I'd try to find a plan targeted at crit racing. If you don't like structure, just add some consistent riding and do what you like.
    Do you think we're gonna make it? / I don't know unless we try \ you could sit here scared to move / or we could take them by surprise

  3. #3
    Senior Member dunderhi's Avatar
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    Quote Originally Posted by MrMinty View Post
    So I made a training plan but that has kind of fallen by the wayside. I want to get back on track and have calculated that I have 14 weeks until the track season starts.

    I have mainly been doing gym work so far- legs, back, shoulders & core, and have recently started to add a little cardio in too.

    I will be targeting endurance events, particularly the elimination & points races and it will be my first year racing. Resources I have are gym membership, rollers and a road bike. Don't have access to a track as this is outdoors and closed in the winter.

    Can anyone help me get back on track with training? Should I just be doing high intensity cardio from here on in?
    I was a pretty good track/crit racer back in the '80s until I joined the Navy, married, and eventual became obese. Fast fowarding 30 years, I decided it was finally time to become a bike racer again. I lost 90lbs over a nine month period and started track racing just last year at a "svelte for me" 255lbs. From a physical perspective it was like I was a first time racer. So I did the single most important thing I could to get back into cycling shape: pedaled, pedaled, and pedaled. At first I couldn't even ride the trainer everyday, but kept at it. I didn't lift one weight or do one stomach crunch, but I didn't need that type of conditioning as neophyte. When the Spring arrived, I got blown away a bunch of times in the first few weeks at the track, but I kept pedaling now focusing on my speed and in the second month I started keeping up with the senior 4s, and in third month the Masters (cat 1-4). In the 4th month, I won my district championships. So my recommendation for you is to pedal, pedal, and pedal. Go to the gym if you enjoy going to the gym, but than type of conditioning isn't necessary for a newbie unless you have an underlying physical deficiency, say like back problems.

    Now in my second season, I am looking at becoming more competitive and I am adjusting my training plans accordingly. Now focused on competing in the 2015 Masters Nationals, my off-season training plan is bit more comprehensive: losing another 40-50lbs, riding 90 minutes every night on the rollers (1 hard, 2 easy day cycle), and 30 minutes of core and free weight exercises. I am also getting a head start on my racing season by planning several trips south to race on tracks that start their seasons earlier that my own.


    Good luck!
    Last edited by dunderhi; 01-17-15 at 11:12 AM. Reason: typo
    "I'm not fat, I'm a sprinter " (Well one of two ain't bad, right?)

  4. #4
    Senior Member bliorg's Avatar
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    Quote Originally Posted by dunderhi View Post
    I was a pretty good track/crit racer back in the '80s until I joined the Navy, married, and eventual became obese. Fast fowarding 30 years, I decided it was finally time to become a bike racer again. I lost 90lbs over a nine month period and started track racing just last year at a "svelte for me" 255lbs. From a physical perspective it was like I was a first time racer. So I did the single most important thing I could to get back into cycling shape: pedaled, pedaled, and pedaled. At first I couldn't even ride the trainer everyday, but kept at it. I didn't lift one weight or do one stomach crunch, but I didn't need that type of conditioning as neophyte. When the Spring arrived, I got blown away a bunch of times in the first few weeks at the track, but I kept pedaling now focusing on my speed and in the second month I started keeping up with the senior 4s, and in third month the Masters (cat 1-4). In the 4th month, I won my district championships. So my recommendation for you is to pedal, pedal, and pedal. Go to the gym if you enjoy going to the gym, but that type of conditioning isn't necessary for a newbie unless you have an underlying physical deficiency, say like back problems.

    Now in my second season, I am looking at becoming more competitive and I am adjusting my training plans accordingly. Now focused on competing in the 2015 Masters Nationals, my off-season training plan is bit more comprehensive: losing another 40-50lbs, riding 90 minutes every night on the rollers (1 hard, 2 easy day cycle), and 30 minutes of core and free weight exercises. I am also getting a head start on my racing season by planning several trips south to race on tracks that start their seasons earlier that my own.


    Good luck!
    That's damned inspiring.
    It's better to be a spectacular failure than an apologetic one.

  5. #5
    Senior Member dunderhi's Avatar
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    Quote Originally Posted by bliorg View Post
    That's damned inspiring.
    Thanks! I just wish I was motivated enough to do this 10-20 years ago.
    "I'm not fat, I'm a sprinter " (Well one of two ain't bad, right?)

  6. #6
    Senior Member dunderhi's Avatar
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    Quote Originally Posted by bliorg View Post
    That's damned inspiring.
    bliorg,

    I don't have enough posts to respond to PMs yet, but I'll get to 50 posts in the not-to-distant future, so I'll get in touch with you well before we get close to racing season.
    "I'm not fat, I'm a sprinter " (Well one of two ain't bad, right?)

  7. #7
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    First year doing any kind of racing. Year 4 of cycling in general. Last year I attended almost all of the track skills training sessions and then a few of the more intense speed/fitness based sessions.

    I'll be doing these sessions again this year on a Monday/ Tuesday and adding racing on a Thursday into the mix too. Not going in with too much expectation- a top half finish is all I'm looking for. Just been reading through the race tactics thread too.

    Maybe at 25, I should be concentrating on getting good enough over the next few years for masters!

  8. #8
    Elitist carleton's Avatar
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    Don't expect to be in racing form on the first day of the season. No one is. You'll get into racing shape as the season progresses. Don't try to come into the season "on fire" as you'll just burn out when everyone is coming into form.

    Things you can do now:

    - Clean up your diet
    - Lose unnecessary weight
    - Become generally fit
    - Ride your bike more. Any bike (MTB, CX, Road, BMX, Trainer, Spin)
    - Do some high cadence work (100-120+ RPM) to prep for what you'll do on the track
    - Do some high intensity work that gets your heart rate up.

  9. #9
    Elitist carleton's Avatar
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    Minty, what's your local track? How long is the track season?

  10. #10
    Senior Member dunderhi's Avatar
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    Quote Originally Posted by MrMinty View Post
    Maybe at 25, I should be concentrating on getting good enough over the next few years for masters!
    I don't want to scare you off, but the Masters races aren't a cake walk either. If one is going from Sr3 or Sr4 to open category Masters races you will find the competition level to a bit higher. I generally like to ride a 4" bigger gear in the Masters races than I do in Sr4.
    "I'm not fat, I'm a sprinter " (Well one of two ain't bad, right?)

  11. #11
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    Quote Originally Posted by carleton View Post
    Minty, what's your local track? How long is the track season?
    It's Newcastle-Under-Lyme I've here in the UK. Big 400m track. This years season starts 30th April through until 10th Sept. There's a big meet in June and a big regional scratch race toward the end of the season.

  12. #12
    Elitist carleton's Avatar
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    Quote Originally Posted by MrMinty View Post
    It's Newcastle-Under-Lyme I've here in the UK. Big 400m track. This years season starts 30th April through until 10th Sept. There's a big meet in June and a big regional scratch race toward the end of the season.
    You have a LONG season compared to most. The season at my local track (Dick Lane Velodrome) also runs from April through September. Let me tell you...by the time July and August come, you'll have your fill of track training and racing. And September you won't want to see your track bike!

    You have lots of time. MUCH longer than 14 weeks.

  13. #13
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    Quote Originally Posted by carleton View Post
    Don't expect to be in racing form on the first day of the season. No one is. You'll get into racing shape as the season progresses. Don't try to come into the season "on fire" as you'll just burn out when everyone is coming into form.

    Things you can do now:

    - Clean up your diet
    - Lose unnecessary weight
    - Become generally fit
    - Ride your bike more. Any bike (MTB, CX, Road, BMX, Trainer, Spin)
    - Do some high cadence work (100-120+ RPM) to prep for what you'll do on the track
    - Do some high intensity work that gets your heart rate up.
    Pretty much what I'm doing now- cleaning up diet. I eat v little processed food now and it makes me feel so much better. Reduced a lot of red meat intake and cut out a lot of my dairy too, which also helps my eczema

    Doing roller workouts 3 or 4 times a week- generally 30 mins high tempo or interval/Russian steps and then longer rides at the weekend

    Also went to the track AGM this week. They discussed the lack of consistent attendees for endurance events. It was said that for the sprinters, the track league is the main focus every week. For enduros, there are other events such as crits and, here in the UK, a lot of TTs. This bodes well for me- I'll be targeting the track as a priority and may throw in some crits and tts as an aside

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