Ask your small, random, track-related questions here
#201
Senior Member
Join Date: Aug 2012
Location: Twin Cities, MN
Posts: 358
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
For sprint: all out for 100-1000m (depending on what you are working on). Stagger to your chair. Some people choose to puke at this point (they'll usually visit the storm drain prior to sitting. Usually). Sit for 15-20 minutes. x5. Give or take.
There's a variety of other drills, but pretty much everything is done at an intensity way harder than your average roadie has ever experienced, for a much shorter time, with a lot longer rest.
For enduro: they road race. More or less.
There's a variety of other drills, but pretty much everything is done at an intensity way harder than your average roadie has ever experienced, for a much shorter time, with a lot longer rest.
For enduro: they road race. More or less.
#202
Senior Member
Join Date: Dec 2012
Location: South Africa
Posts: 429
Bikes: S-1 :-D
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 17 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Thats a pretty good summary.
depends on the athlete, the stage of training (if you periodize your training), and the purpose of the session. My
coach has us do 'Russian Step' intervals during the months where the focus is on conditioning rather than pure speed (sprinters and enduros). Warm up then half lap flat out, half lap recover, 1 lap flat out, half lap recover, 1.5 flat out, 1 recover, 2 flat out, 2 recover, then take it back down via 1.5, 1, 0.5. collapse on the floor in the middle of the track until he chases us back out for another set. There are other variations. When it comes to intervals, the length of your effort period and the length of your recovery will affect what energy systems you are using and training.
depends on the athlete, the stage of training (if you periodize your training), and the purpose of the session. My
coach has us do 'Russian Step' intervals during the months where the focus is on conditioning rather than pure speed (sprinters and enduros). Warm up then half lap flat out, half lap recover, 1 lap flat out, half lap recover, 1.5 flat out, 1 recover, 2 flat out, 2 recover, then take it back down via 1.5, 1, 0.5. collapse on the floor in the middle of the track until he chases us back out for another set. There are other variations. When it comes to intervals, the length of your effort period and the length of your recovery will affect what energy systems you are using and training.
#203
Senior Member
Join Date: Jan 2008
Location: Hollywood
Posts: 956
Bikes: Bianchi Pista, Bianchi Vigorelli
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
My track days are way more efforts with way less recovery between.
#204
Senior Member
It's a tradeoff between level of effort and rest. I'm probably too lax. But most of the stuff I do is not submaximal, which means there aren't a huge number of efforts involved.
__________________
Cat 2 Track, Cat 3 Road.
"If you’re new enough [to racing] that you would ask such question, then i would hazard a guess that if you just made up a workout that sounded hard to do, and did it, you’d probably get faster." --the tiniest sprinter
Cat 2 Track, Cat 3 Road.
"If you’re new enough [to racing] that you would ask such question, then i would hazard a guess that if you just made up a workout that sounded hard to do, and did it, you’d probably get faster." --the tiniest sprinter
#205
Senior Member
Join Date: Jan 2008
Location: Hollywood
Posts: 956
Bikes: Bianchi Pista, Bianchi Vigorelli
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
For me the lower volume/ maximal effort program showed quick gains then leveled off... I think it takes a huge foundation and a lot of knowledge of yourself as an athlete to maximize your progress on a low volume program.
#206
Senior Member
#207
Senior Member
Join Date: Jan 2008
Location: Hollywood
Posts: 956
Bikes: Bianchi Pista, Bianchi Vigorelli
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
I do.
My flying 200m and most of my standing start work is maximal effort/full recovery..
But the flying 200 work is always done late in my training day- after a lot of stacked kilo efforts..
I also do single maximal efforts when I'm tapering..
My flying 200m and most of my standing start work is maximal effort/full recovery..
But the flying 200 work is always done late in my training day- after a lot of stacked kilo efforts..
I also do single maximal efforts when I'm tapering..
#208
Senior Member
This is intriguing to me. I'm always experimenting and looking for new ways of training.
__________________
Cat 2 Track, Cat 3 Road.
"If you’re new enough [to racing] that you would ask such question, then i would hazard a guess that if you just made up a workout that sounded hard to do, and did it, you’d probably get faster." --the tiniest sprinter
Cat 2 Track, Cat 3 Road.
"If you’re new enough [to racing] that you would ask such question, then i would hazard a guess that if you just made up a workout that sounded hard to do, and did it, you’d probably get faster." --the tiniest sprinter
#209
Senior Member
Join Date: Oct 2013
Location: Roanoke, Va
Posts: 997
Bikes: 2013 leader 721. 2015 leader 725. 2012 fuji feather
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
I want to try waxing my chain. I'd like to try for myself to see if it does a good job of keeping the chain/cog looking clean.
Whats a decently priced chain that is quick/easy to remove that would also be fine for road use.
Whats a decently priced chain that is quick/easy to remove that would also be fine for road use.
#210
Senior Member
__________________
Cat 2 Track, Cat 3 Road.
"If you’re new enough [to racing] that you would ask such question, then i would hazard a guess that if you just made up a workout that sounded hard to do, and did it, you’d probably get faster." --the tiniest sprinter
Cat 2 Track, Cat 3 Road.
"If you’re new enough [to racing] that you would ask such question, then i would hazard a guess that if you just made up a workout that sounded hard to do, and did it, you’d probably get faster." --the tiniest sprinter
#211
Elitist
Thread Starter
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,965
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1386 Post(s)
Liked 92 Times
in
77 Posts
Izumi makes a couple budget models which are okay for around $20.
bmontgomery, also consider the KMC K710 or K710-SL. These are about $20-25 and should be at local shops that cater to BMX or Fixed-Gear riders. It's burly chain made for BMX freestyle (which can be hard on chains) but is rated for like 4,000lbs of break force. It's heavier than others, but it's inexpensive, quiet, and strong.
#212
Senior Member
Join Date: Jan 2008
Location: Hollywood
Posts: 956
Bikes: Bianchi Pista, Bianchi Vigorelli
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Yeah, that's the Izumi ECO. Nice chain that I've used off and on for years.
bmontgomery, also consider the KMC K710 or K710-SL. These are about $20-25 and should be at local shops that cater to BMX or Fixed-Gear riders. It's burly chain made for BMX freestyle (which can be hard on chains) but is rated for like 4,000lbs of break force. It's heavier than others, but it's inexpensive, quiet, and strong.
bmontgomery, also consider the KMC K710 or K710-SL. These are about $20-25 and should be at local shops that cater to BMX or Fixed-Gear riders. It's burly chain made for BMX freestyle (which can be hard on chains) but is rated for like 4,000lbs of break force. It's heavier than others, but it's inexpensive, quiet, and strong.
#213
Senior Member
Join Date: Jan 2008
Location: Hollywood
Posts: 956
Bikes: Bianchi Pista, Bianchi Vigorelli
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
for example:
if you wanted to compete in power-lifting you could go into the gym and do a half dozen maximal singles with full rest between, or you could go in and do 3 sets of 5 reps.
both approaches will undoubtedly yield a higher 1-rep max. I suspect you might even get faster gains initially, in regards to your max with the singles based program, but i doubt that progress will be sustainable. The program based on higher number of reps will do a better job of building more systems thoroughly. It will build more general fitness, and It will do a better job of building supporting muscles. More reps will give you more opportunities to assess and fix form and technique issues that may contribute you moving less weight. Its also safer.
Now if you study the programs of the strongest power-lifters they are for sure doing low rep and partial pull programs- but that is because they have done a massive amount of foundation work to support that.. You cant just start there.
Take a look at a typical program for track and field training- 400m runners are doing high volume and intervals with short recovery. Same goes for swimming..
#214
Senior Member
Join Date: Oct 2013
Location: Roanoke, Va
Posts: 997
Bikes: 2013 leader 721. 2015 leader 725. 2012 fuji feather
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Izumi makes a couple budget models which are okay for around $20.
Yeah, that's the Izumi ECO. Nice chain that I've used off and on for years.
bmontgomery, also consider the KMC K710 or K710-SL. These are about $20-25 and should be at local shops that cater to BMX or Fixed-Gear riders. It's burly chain made for BMX freestyle (which can be hard on chains) but is rated for like 4,000lbs of break force. It's heavier than others, but it's inexpensive, quiet, and strong.
bmontgomery, also consider the KMC K710 or K710-SL. These are about $20-25 and should be at local shops that cater to BMX or Fixed-Gear riders. It's burly chain made for BMX freestyle (which can be hard on chains) but is rated for like 4,000lbs of break force. It's heavier than others, but it's inexpensive, quiet, and strong.
Thanks for the speedy replies. I'm looking into those options now.
it is far easier to increase volume based effort than maximal intensity effort.. but both increase maximal capacity.
for example:
if you wanted to compete in power-lifting you could go into the gym and do a half dozen maximal singles with full rest between, or you could go in and do 3 sets of 5 reps.
both approaches will undoubtedly yield a higher 1-rep max. I suspect you might even get faster gains initially, in regards to your max with the singles based program, but i doubt that progress will be sustainable. The program based on higher number of reps will do a better job of building more systems thoroughly. It will build more general fitness, and It will do a better job of building supporting muscles. More reps will give you more opportunities to assess and fix form and technique issues that may contribute you moving less weight. Its also safer.
Now if you study the programs of the strongest power-lifters they are for sure doing low rep and partial pull programs- but that is because they have done a massive amount of foundation work to support that.. You cant just start there.
Take a look at a typical program for track and field training- 400m runners are doing high volume and intervals with short recovery. Same goes for swimming..
for example:
if you wanted to compete in power-lifting you could go into the gym and do a half dozen maximal singles with full rest between, or you could go in and do 3 sets of 5 reps.
both approaches will undoubtedly yield a higher 1-rep max. I suspect you might even get faster gains initially, in regards to your max with the singles based program, but i doubt that progress will be sustainable. The program based on higher number of reps will do a better job of building more systems thoroughly. It will build more general fitness, and It will do a better job of building supporting muscles. More reps will give you more opportunities to assess and fix form and technique issues that may contribute you moving less weight. Its also safer.
Now if you study the programs of the strongest power-lifters they are for sure doing low rep and partial pull programs- but that is because they have done a massive amount of foundation work to support that.. You cant just start there.
Take a look at a typical program for track and field training- 400m runners are doing high volume and intervals with short recovery. Same goes for swimming..
It's strictly personal preference though, some people like doing really intense workouts a couple times per week, others want to train frequently. Just have to find what works for you, IMO.
But 9/10 people at the elite level most likely started out building their base with reps and lots of volume.
#215
Elitist
Thread Starter
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,965
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1386 Post(s)
Liked 92 Times
in
77 Posts
it is far easier to increase volume based effort than maximal intensity effort.. but both increase maximal capacity.
for example:
if you wanted to compete in power-lifting you could go into the gym and do a half dozen maximal singles with full rest between, or you could go in and do 3 sets of 5 reps.
both approaches will undoubtedly yield a higher 1-rep max. I suspect you might even get faster gains initially, in regards to your max with the singles based program, but i doubt that progress will be sustainable. The program based on higher number of reps will do a better job of building more systems thoroughly. It will build more general fitness, and It will do a better job of building supporting muscles. More reps will give you more opportunities to assess and fix form and technique issues that may contribute you moving less weight. Its also safer.
Now if you study the programs of the strongest power-lifters they are for sure doing low rep and partial pull programs- but that is because they have done a massive amount of foundation work to support that.. You cant just start there.
Take a look at a typical program for track and field training- 400m runners are doing high volume and intervals with short recovery. Same goes for swimming..
for example:
if you wanted to compete in power-lifting you could go into the gym and do a half dozen maximal singles with full rest between, or you could go in and do 3 sets of 5 reps.
both approaches will undoubtedly yield a higher 1-rep max. I suspect you might even get faster gains initially, in regards to your max with the singles based program, but i doubt that progress will be sustainable. The program based on higher number of reps will do a better job of building more systems thoroughly. It will build more general fitness, and It will do a better job of building supporting muscles. More reps will give you more opportunities to assess and fix form and technique issues that may contribute you moving less weight. Its also safer.
Now if you study the programs of the strongest power-lifters they are for sure doing low rep and partial pull programs- but that is because they have done a massive amount of foundation work to support that.. You cant just start there.
Take a look at a typical program for track and field training- 400m runners are doing high volume and intervals with short recovery. Same goes for swimming..
I agree with this. You can do it both ways, especially for us "Novice"* to "Intermediate" athletes.
I've seen track sprinters work really hard (and struggle) towards their 1 rep max, when lower weight combined with higher volume/reps would provide the same results is a more safe way. I've also seen track sprinters on a ridiculously high volume program (think roadie base miles combined with heavy lifting 3x/week). I've also seen guys who "Ride when I can. Lift when I can." and all of them have similar relative gains.
I say pick the program that works with your work/life balance and use it till you see gains diminish...and don't be fat Because track racing (and cycling in general) is always about the power/weight ratio. So there are two things you can improve to become faster.
#216
Resident Alien
Join Date: Jul 2007
Location: Location, location.
Posts: 13,089
Mentioned: 158 Post(s)
Tagged: 0 Thread(s)
Quoted: 349 Post(s)
Likes: 0
Liked 10 Times
in
6 Posts
Happy Holidays!
A song for everyone.
A song for everyone.
#218
Fixie Infamous
Join Date: Dec 2011
Location: SF
Posts: 10,474
Bikes: 2007 CAAD Optimo Track, 2012 Cannondale CAAD10, 1996 GT Force restomod, 2015 Cannondale CAADX
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 54 Post(s)
Likes: 0
Liked 4 Times
in
4 Posts
I almost would think free motion rollers would be counter productive for track.
Rollers are great because they force you to smooth out your kinks, something very beneficial on the track. Free motion rollers are too forgiving in my opinion.
Rollers are great because they force you to smooth out your kinks, something very beneficial on the track. Free motion rollers are too forgiving in my opinion.
#219
Elitist
Thread Starter
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,965
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1386 Post(s)
Liked 92 Times
in
77 Posts
Trackies use rollers for:
- Warm up
- Cool down
- Leg Speed work
- Smoothing out the pedal stroke (this means holding still, not up, down, in, out of the saddle)
This is also why trackies prefer larger rollers to smaller. It's not about resistance when trackies use rollers.
#220
Senior Member
I'm curious to hear why you do the 200's after the lactate stuff. I would think it might be better to do the higher intensity/quality (200s) first?
#221
Senior Member
Join Date: Oct 2013
Location: Roanoke, Va
Posts: 997
Bikes: 2013 leader 721. 2015 leader 725. 2012 fuji feather
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
In terms of flexibility and finding a way to strength train even with lots of other stuff going on, 5/3/1 has been on of the easiest programs to follow. The progression won't run you in the ground, there are fifty different assistance templates, and it's easy to set-up and understand. There were months when I ran the program and had workouts that lasted 60-70 minutes, and there have been times when I've done the essentials in 25 minutes and still gotten stronger from month to month.
#222
Senior Member
Join Date: Oct 2009
Location: SFV
Posts: 128
Bikes: Bianchi Pista
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
Had a look through the Protip thread, but didn't see it mentioned. Any recommendations on tool boxes or solutions for storing your basic gear (chainring, cogs, pliers, allenkeys, wrench, etc...) nice and sorted at home?
#223
Member
Join Date: Dec 2013
Location: NJ
Posts: 41
Bikes: Windsor Hour Track Frame, Motobecane Cafe Fixed, Gravity Road Bike
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Track bags. I beleive Chicago velodrome sells one.
Maybe another one of the track specific vendors. I sew, so i planned on making my own once i find the time.
Maybe another one of the track specific vendors. I sew, so i planned on making my own once i find the time.
#224
Elitist
Thread Starter
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,965
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1386 Post(s)
Liked 92 Times
in
77 Posts
Euro Asia: (Here it is sold in Bikeforums Moderator Scrod's online shop): https://www.retro-gression.com/produc...eirin-tote-bag
(By the way, Scrod is a good dude that offers great prices in his online shop. He's not active in the Track forum. He's mostly in the Fixed Gear forum.)
Chicago Velo Campus: https://www.chicagovelocampus.com/sho...rack-tool-bag/
#225
Senior Member
I found a cloth sided tool bag at Home Depot that is perfect for carrying tools. I have a track tot (from EAI) to hold my drivetrain parts and it fits right inside.
__________________
Cat 2 Track, Cat 3 Road.
"If you’re new enough [to racing] that you would ask such question, then i would hazard a guess that if you just made up a workout that sounded hard to do, and did it, you’d probably get faster." --the tiniest sprinter
Cat 2 Track, Cat 3 Road.
"If you’re new enough [to racing] that you would ask such question, then i would hazard a guess that if you just made up a workout that sounded hard to do, and did it, you’d probably get faster." --the tiniest sprinter