Thread: Flying 200s
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Old 08-21-17, 06:55 AM
  #65  
southernfox
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Originally Posted by Divebrian
Generally speaking, you will top out at 120 or so cadence while standing and can get a much higher cadence while seated. So you want to run up to the 120 cadence while standing, sit down and then finish spinning it up to 130 or so. You don't want to be standing when you cross the 200 line to start the effort.....you want to be seated a little before you start the actual 200 so you can spin your legs up to max cadence before you cross the line. You're giving away a bit of speed/time if not. You may want to train for the 200 by doing two different things.....get comfortable going from a standing sprint to seated as one exercise and the other is getting your 200 line correct. You don't want to try and get you 200 line correct by doing them at max effort. At a 20 mph pace or so, ride around the rail and take a few different lines to the 200 line...you will be able to feel it when you have the correct line as everything will just feel right. Each track has it's own character, so you need to feel the turning point, the slope of the track, etc that gives you the smoothest, fastest line at a slower speed. Doing it at a slower speed will allow you to feel how the natural gravity of the banking affects the bike at different points. Once you have that down, then you can start adding in speed and working on your technique, when to sit, etc. You don't want your turn down off the rail to be too shallow or too abrupt and doing it at a slower speed will allow you to find the point where it is smooth and the bike feels like it "flows" the best. Keep repeating in your head....SMOOTH is FAST. Once you have the smooth line, then you can add in speed with harder and harder efforts, while keeping it smooth.
Thanks. Apparently I have a decent line of approach. The issue is revving up to 120rpm out of the saddle then transitioning to in the saddle...on a fixed gear. I can do that on a road bike no problem, because it's more forgiving if there's a momentary drop in cadence. Tips on how to get better at that?
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