andythebird

Im gonna ride a kilo in october 2019. i need som training tips,tricks and maybe some sample programs.
im a newbiee on the track. so any tips will help me alot.

rubiksoval

Massive aerobic power, specific 60-90s power, standing starts practice, and position, position, position.

Hermes

The kilo uses the ATP-PC system for the start and glycolytic systems for energy production during the effort and of course support by the aerobic system. In general, the standing start is near or at full power and the kilo is positive split meaning the second lap of the kilo will be the fastest and the 3rd and 4th laps progressively slower (assuming a 250 track). That is not always true but few kilo riders negative split the kilo.

The last lap is when the gorilla jumps on your back and some racers are barely turning over the pedals and are so anaerobic the have trouble keeping the bike on the track.

Kilos are generally done in the aerobars versus the drop endurance bars.

General training is flying kilos off the rail sets of 3 with full 20 minute recovery between kilos and standing starts. Most do not practice kilos with standing starts.

Motor work such as overspeed flying kilos, motor wind up flying laps and chase the motor from a standing start are popular drills.

IMO, it is the hardest race in road or track racing - highly specialized

Hermes

And there are the standard sprint drills such as warmup, jumps and then 4x100 flying meters with a full windup with 20' RBI changing gearing from low to high. You can substitute 125m and 150m for the 100m. Kilo riders / sprinters do not du much, if any, endurance training. Endurance is a speed killer.