Originally Posted by
carleton
I love the 500M and wish that more elite men did it.
Training for the 500 is relatively easy:
- Work on max leg strength in the gym. With corresponding core and arm strength. Some people can get their legs so strong that they pull their fingers off of the bars during standing starts. So, also work on dead lift with no straps/hooks.
- Work on Power after your strength has leveld-off.
- Work on standing start technique. Standing start is key to the 500m
- Work on max speed.
- Focus on obtaining the optimal gear (use analysis of cadence to do this). Too big and you never get "on top" of the gear and too small and you are spinning like a hamster in a wheel. Basically, pick the biggest gear that you can hit ___RPM with.
So basically it's similar to my regular training.
Except I am more focusing on standing start instead of my max speed
Also I have been training for more than few months, but max speed didn't improved.
Does that mean I don'thave enough power?
With low gear ratio I could hit upto 145rpm and on a roller max rpm is 203
Thanks