mling1985

Hi guys, I have been searching and reading this forum about kilo training advices and the general answer seems to be, it depends. With that in mind I thought I would posts as much information as possible to see if I can get a more concrete answer.

A little about myself. I started road cycling 2 years ago and and started riding on the track since getting my track pass In December. I have recently started racing at the beginner level competitions, I entered some scratch, individual pursuit and 1km ITT races and find the kilo the most interesting.

I have so far done two kilos and my times were terrible. The first one I did it in 1:23.721 and the second one which was yesterday I did it in 1:22.743.

First Race:
250m - 26.172
500m - 44.151
750m - 1:03.233
1000m - 1:23.721

Second Race:
250m - 26.386
500m - 44.329
750m - 1:02.769
1000m - 1:22.743

Comparing to my competitors’ time, I am about 2 seconds slower in the first lap and then another 1 - 1.5 second slower in lap 2,3, and 4 combined. My standing start is terrible, it takes me 9 seconds just to get to turn one! Also once I get going, my top speed isn’t good either, only about 51km/h. I have the races recorded on my iPhone and post it here if it is helpful

As for gearing, the first race I used 50/15 and the second one I used 50/14. I believe the gearing is kind of big for beginners, but I chose them because I don’t have good leg speed (Been working on that for a few months) I can do 140rpm on the roller where the resistance is low, but find it extremely hard to do the same when trying to power down at the same time on the track or on the road

There is 6 weeks until my next race, so I was just wondering if you guys can suggest things for me to work on for the time being to give myself the best chance to be more competitive for the next race.

Some other information that might be useful (or not)

I am 187cm, 90kg, 15% body fat

I train with power on my road bike (no power meter on my track bike tho)
my FTP is about 300w (3.3w/kg)
1min best is 666w (7.4w/kg)
10 second best is 1318w (14.6w/kg)
5 second best is 1419w (15.7w/kg)
Pmax 1671w

I have about 8-10 hours to train a week, I can go to the velodrome once or twice a week (but can’t practise with the start gate sadly) I also have an indoor trainer and access to gym.

Thanks in advance!