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oldprobmx 03-24-13 11:06 AM

first training session on the track, any input would be great
This was my first time on the track and first time ever riding a fixed gear, after reading everything I could find I put together a nice little workout at Kissena. There was a strong headwind on the second straight and only a warm 40 degrees.

15 min warmup, I rode at all three levels of the track 5 minutes each

3x flying 400 with a few laps recovery after each

then I took a ride up the block to a small hill and did three hill repetes, sprinting up hill out of the saddle

back to the track

2 x 100 sprints

cool down and done

I tied for the 5th fastest lap on Strava, putting me in 14th

what should I add, do or change for next time.

Kayce 03-24-13 11:31 AM

First off ignore anything strava says for short distances in general, but especially on a track. The gps satilites are just not very accurate.

Before training on the track you need to get a real feel what its like to move around on the track. And that is not really possible by yourself. There are lots of things that happen that you will never realize until you have been racing for a while. So if you have a friend that races get them to do some follow the leader stuff, or go out on a training day.

queerpunk 03-24-13 02:59 PM

seems like a good workout. a couple things:

something i heard probably somewhere on the internet was that for people new to a discipline, going out and doing something that feels like a workout or a training session is gonna yield improvement. i know that you used to race bmx bikes pretty seriously (or something along those lines), so you have experience, but as a new track rider, as long as you go out there and make yourself hurt (and get proper recovery afterward), then you're going to improve.

the second thing is that like Kayce said, riding with other people is valuable, especially on the track. so head out there on the weekends when other people are riding. there's a kissena velodrome facebook group that might help. racing is also really valuable, so, i hope you'll go to opening weekend and the twilight series. when you race, you get a sense of what you're good at and what you suck at, and that informs how you should train: if you get popped off when everybody is sprinting, then it's your max speed that needs work; if you slowly get tired and lose contact, then it's your endurance that needs work. there are a bunch of more and less refined ways to look at that but even roughly can offer you a blueprint for improvement.

and lastly, i've always liked pyramid intervals both on the track and on the road. 1 minute full gas, 1 minute off. 2 minutes on, two minutes off. three on, three off. four on, four off. five on, five off. then back down again: four/four, three/three, two/two, one/one. it's pretty hard, but also good, efficient, diverse training.

carleton 03-24-13 08:32 PM

If you are using a computer that calculates speed from the GPS satellite, buy the optional speed sensor that takes speed from the front (not the rear) wheel.

GPS speed data is great for averages over 2+ hour rides...not for 30" efforts.

Take note of max and finishing speeds. Take note of cadences. Track racing (as in BMX) is all about cadence. You will choose gears based on the cadence ranges you can use with them.

Find the the website and sign up for every beginner class and clinic that you can afford and fit into your schedule. Do the same at Trexlertown. You can learn on your own...or you can learn faster by listening to someone more experienced.

Join a club with a bunch of experienced racers. The should take you under their wing and give you free advice to move you along quickly. You don't need much "help" (team tactics) in races, but you do need the advice.

The absolute fastest way to learn is to hire a coach and race as much as possible. I don't know your financial situation (not my business) nor do I know how much you want to commit to this new hobby, but if you are all-in and can afford it, this is the way to go. That's what I did, and it helped a lot. I stopped drinking, buying sneakers, and modding my car and put that money into coaching and bikes and it worked for me.

oldprobmx 03-25-13 06:15 AM

Thanks for the input so far Fellas

Dolamite02 03-25-13 01:45 PM


Originally Posted by carleton (Post 15427163)
If you are using a computer that calculates speed from the GPS satellite, buy the optional speed sensor that takes speed from the front (not the rear) wheel.

Why the front wheel and not the back?

Lew. 03-26-13 02:13 AM

Don't know if it's the reason behind why Carleton said it, but you will be changing the length of your chain (gearing), moving the wheel forward and back, the sensors may not pick up the magnet after it's been moved.
I put a rear wireless sensor on my road bike (rear so I could use it on a turbo trainer), and when the batteries are low it doesn't register signal unless it's really close.
There may be better reasons, but those are my experiences...

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