rvigeant

After a fairly frustrating internet search , and a search here on the forums, I can't seem to get an answer to a simple question : What do you do for a warm up before a roller/trainer workout? Is it the same every time? Or is it workout specific?

jmikami

I am boring and do mostly the same warmup for everything ... lower rpm, lower resistance work for 10-15 minutes. On a hot day outside when I am moving around and getting ready I might only warmup 5 minutes, but that is rare. On really cold days I increase it to 20-25 minutes, but as you mention rollers, I assume inside - so for me that is 10-15 minutes low RPM, low resistance.

Hermes

I do a lot of roller workouts at the cycling gym with my coach and I use a warm up that leads into the first 20 minute interval which also has a "warmup" piece embedded in it. I start with low power easy spin and work up slowly for 10 minutes raising my heart rate. There is a big lag with the aerobic system. I finish the warmup matching the cadence and power I will need to commence the first interval.

rensho3

I listen to music by Afro Celt; I start with low cadence, low resistance, and then when I hit the 4th song, which has a beat of about 110, I do my first interval. Timing is about 15 minutes or so. Seems to work and keeps me motivated.

carleton

Start with examining the purposes of the warmup:

1) To literally warm your muscles up to a working temperature.
2) To (gently) stretch them to a point where they can be ready for the day's activity.
3) To get your cardiovascular system into an optimal state.
4) To be ready for the appropriate amount of intensity, espeicially if you are doing 100% standing start efforts in your events (500M, Kilo, Team Sprint).

You'll see via the responses that some people do the same warmup regardless of the day's agenda. Some will slightly alter the warmup. I like to alter the warmup based on what I'm doing that day.

Wamups are a very personal thing. Some people need 15 minutes and they are ready for a 60 Lap Points race or a Match Sprint. Others need at least an hour and a half. You'll have to figure out what works for you.

Quinn8it

In an 81" gear on 4.5" rollers:
10min at 100rpm
10min at 110rpm
5min at 120rpm

rvigeant

Thanks....that's the kind of what I was looking for. Most if not all of us have a "standard" warm up when we are out at the track. But that is a rather lengthy process for a roller work out - for me at least. So I was wondering what others do. Can you just hop on the rollers and go, or do you need the same type of lengthy warm up? Here is what I did find online.....British Cycling / Insight Zone

gtrob

Completely, and also can be unique day-to-day. Sometimes I show up to the track and my legs are ready to go after 5mins of easy quick spinning. Some days its like they never warm up. A HR monitor or power meter could probably give you more feedback than 'feel' of course.

VanceMac

Does anyone know of any front axle nuts that are slightly smaller diameter than what I'm guessing is fairly standard? Here's why... building track bike for my wife and here is the dropout for the Leader fork (1805 TR) I have:



All the axle nuts I have (lower one in that photo) are just slightly too big to fit into that opening. The upper nut is from a road skewer/axle I use for a road wheel that I sometimes use on track bike... about 2mm less in diameter, and fits neatly into the dropout.

carleton

I'm posting in the "Ask Scrod" thread. Scrod is a Leader dealer and owns a shop. Hopefully, he'll answer.

VanceMac

4 minutes. He's fast! It is quite possible that I have the "lower end" ones he's talking about. I'll head to the shop and see if they have some 9mm versions with smaller outside diameter. Thanks Carleton.

Edit: I misunderstood his reply. Curious situation.

VanceMac

Okay, think we got it figured out. I have 3 sets of front (9mm) track nuts, and they are all identical outer diameter to my 10mm rear track nuts. But based on this photo of dura ace track nuts, it seems that 9mm track nuts are supposed to be slightly smaller external diameter. Odd part is these ones I have came from different sources. One set was stock on my first track bike (Fuji Track Pro), one set from chinese carbon wheels (which is easier to understand being non-standard). Always something...

carleton

EDIT: Nevermind. I'm an idiot.

MarkWW

I just measured my track nuts. I have generic nuts (problem solvers, I think), some on my Hed Stinger 6/9 combo, and some dura ace wheels. Here are the OD measurements of the captive washer.

Rear:
all measure 22mm

Front:
Generic: 21mm
Dura Ace: 20mm
Hed: 19mm

Hope that helps.

carleton

Dura-Ace Track Nuts are amazing. You don't realize how good they are till you use others. For example, the nuts that come on the Zipp 900 disc have very narrow shoulders. So, if you use an angled 15mm wrench, the wrench easily jumps off the nut when you apply force.

Also, they don't seize up over time nearly as quickly as the Formula and off-brand nuts will.

If you have the extra cash, they are worth it: https://www.benscycle.com/p-1532-shi...e-hub-nut.aspx

MarkWW

He's actually talking about the thread diameter, which is the inner diameter of the nut, outer diameter of the axle. The thread pitch is the spacing of the threads along the axle, which for threaded axles is usually either 24 or 26 threads per inch.

carleton

Oh! That's what that means. I had it wrong. Thanks for correcting me.

VanceMac

Yes. I wish I had picked up on that somewhere before. Odd that I managed to collect the only existing 9mm nuts with 22mm outer diameter in the universe. Ha.

gtrob

Do you people change gears much during training? Or is there say times of a training block you run a different gear? I know a few guys that train on a smaller (as in easier) gear at the start of the season to work on cadence, and then move to a bigger gear later in the season, but I dont really understand the point of this, especially as there isn't much of an 'off season' with us with indoor tracks.

Some days our coach will tell us to move to a smaller gear so we can have an 'easier' day but really we are still killing it its just at higher cadences/slightly slower speeds.

jmikami

I am the odd one out of the people I know ... I hate changing gears. I know guys at the track who change their gear at least 3 times every workout. I change mine for pursuits and major events. However I do agree that smaller earlier in the year is always better. I wish I would start the season with an 88, but I often can't help myself and start with a 90. Then I up to a 92 for most our local races, 90 for madison or if I am tired, 94 if it is a known fast race with fast guys and a 96 for keirin, 94/96 for kilo and 100 for pursuit. I rarely change from those, but I might mess up my gears for a sprint to try and mess with my opponent. I would say we have a small geared track with a 268Meter track but corners tighter than most 250s. However I am considered a gear masher and don't like small gears, so I will gear up 1 or 2 teeth when I travel to smoother or bigger tracks.

That said, I did spend a good portion of my winter training on a single speed bike for the sole goal of working on my leg speed ... my biggest weakness in previous years.

JMR

Yep, I change gears at least 3 or 4 times per training session often more.

Usually something like:
Warm-up - 86 or 88
Flying or accel activations - 92, then 98
Starts - 102, then 104, then 106
Warm down - 88

Obviously this varies according to what I am doing...

JMR

gtrob

Sounds good, kind of what I was hoping to hear actually. I want to start doing more pursuit training at race speed but don't want be pushing a massive gear for the rest of the session obviously. At my track I don't see anyone changing gears much, most people have NEVER changed gears lol

VanceMac

I can't imagine not changing at least for warmup. I get lazy sometimes with not wanting to swap out chainrings, but 16t for warmup always! At the Tue/Thu night organized workouts, we end with the motor game. So that will be 2 changes: 16t for warmup, 15t (usually) for interval work, and 14t for motor game.

Hermes

Me too. However, I leave the 15 on for the motor game. According to Roger, the purpose of the motor game is to work on leg speed and hide in the pace line. Having said that, I typically run out of leg speed near the end and do not try to take laps on the motor.

I change gearing a lot sometimes going +/- 2 inches from race gears for a 3 interval set.

ovoleg

I got my bergstrom track adapter plate last night. Now I'm just waiting for the shop to finish up building my wheels and I'll have a track bike!