Thanks for the links Dalai. The second one is particularly good. And reinforces the value of weights, posterior chain work - and hip flexor work. The hip flexor excercises make sense if you think about it, given the huge strength we strive to build up in quads, butt, hammies = And given that we strive to better our technique, pedalling efficiency by pedalling in circles - which includes the quadrant of force excerted around the top of the pedal stroke - and the need to balance lifting the hips strength and force output , with the rest of the power cycle.
Thanks too you your comment Carleton. Mucho appreciato.
But I divert from
MY THREADS REal Purpose: To seek input from Elite / A grade spinters on Winter Conditioning:
So, lets talk "Steady Slope, steady state reps " Not hills, not sprints, but steady state reps on an even slope. Say, 3 x 2 mins, 3 x 1 minutes, followed by 3 x 30 seconds - and adding volume of reps over the weeks, as ones ability to maintain steady state speed increases.
Assumptions: Base miles are already under the belt, Talking here about undertaking a 3 month, conditioning period, finishing 2 months out from the main championships (which will be in Feb 2016) - i.e. before the "real" track work. Third season racer (B grade), with 8 months of solid squats, deadlifts, single leg squats etc. Wanting to break into "A" grade regional level, and have a crack at medals in the 55 - 6- age-group nats.
- Does this steady state slop work result in the same (physiological effect) as "big gear work" ?
- How many times a week works well?
- will progressive volumes of these reps directly translate into faster trackspeed for the medium track races.?
- How many national level masters use this sort of training in their off season buildup?
Rationale: There is a lot of talk about weights, which of course we need for fast starts, and from which to develop real, short, highest intensity sprints to the line. But of course most of the races we undertake on the track are (high level) endurance in nature, cos we cant max out on our efforts for longer than 10 seconds or so. So, arent "steady state, threshhold (under and overs) slope reps" an ideal way to develop this higher speed ??
Principles and experience please chaps
