Originally Posted by
sjmartin
Jesus. I can't imagine maxing above 40 right now. I want to learn what I can do to work towards that. It just seems like an impossible goal right now. Average speed over 30 is my sprint lap. I feel like i'm a power racer and do well in chariots, pursuits, and anything under 6 laps. But once it hits 12+ laps i'm begging for oxygen dying in the back.
It's all about the proper training, and motorpacing can help a lot with speed. You need to do specific interval training to raise your anaerobic threshold and work on leg speed in a sprint. Practice 20 second spinouts in a 46 x 16, then 46 x 15. Then when you race in 46 x 14 you'll be able to hit a higher cadence, which translates to higher top speed. Also, what type of warmup are you doing before you race? You should first warm up in a lower gear, say 46 x 16, before switching to your race gear. Also, it's good to do some stretching before you race. Note that when I said close to 40 mph in a sprint, I didn't mean sustained for a full lap, but just the final 200m at most and upper 30's, not over 40. Remember that Power = Torque x RPM, so the faster you spin, the more power you produce, which translates into more speed.
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