Track Cycling: Velodrome Racing and Training Area Looking to enter into the realm of track racing? Want to share your experiences and tactics for riding on a velodrome? The Track Cycling forums is for you! Come in and discuss training/racing, equipment, and current track cycling events.

Deciphering Up!up!up! Training Plans

Reply

Old 11-22-18, 05:38 AM
  #1  
Kaben
Senior Member
Thread Starter
 
Kaben's Avatar
 
Join Date: Jan 2016
Posts: 91
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 53 Post(s)
Deciphering Up!up!up! Training Plans

Hi guys,

Im looking at the example training notes on Up!Up!Up!, but im having trouble deciphering the meaning of the notes.
The abbreviations make sense from their glossary, but i dont understand how the numbering works. Has anyone used these succesfully?

For example on this page: 01 - Strength ? Up! Up! Up! An introduction to track sprint cycling
Week 1 Wednesday session: 3 x (4 x 1/4 lap 4 RAC15, progressive increase in gears, 3,4 seated:4):20 Start Session With Some High Cadence Work, Eg 500m W/out on 82"

Can anyone shed any light on the bits in bold?

- 4 x 1/4 lap 4 RAC 15 - this is 4 repeats of quarter lap rolling accelerations. What do the additional 4 and 15 mean here?

- progressive increase in gears, 3,4 seated:4):20 - Do these numbers mean increase by this many gear inches? What does the 20 mean?

Sorry if this seems really obvious, but it has me scratching my head.
-
Kaben is offline  
Reply With Quote
Old 11-22-18, 04:05 PM
  #2  
brawlo
Senior Member
 
brawlo's Avatar
 
Join Date: Apr 2011
Location: Australia
Posts: 985
Mentioned: 11 Post(s)
Tagged: 0 Thread(s)
Quoted: 204 Post(s)
Are you on Facebook? If so, perhaps try contacting Carl Brewer via messenger and see what he says. He wrote the book/blog. A search on the Tracksprinting page may yield some results and just asking the question there may also get you what you need. I'm pretty sure a similar question was asked some time back.

FWIW my interpretation: 3 sets of rolling accels x 4 reps, standing with 15RPM start cadence, increasing gears for each set. Then a 4th set of 4 reps of seated accels with 20RPM start cadence. The layout gets all messed up in that table, but looking at the ergo drills pages should help you to understand a bit better
brawlo is online now  
Reply With Quote
Old 11-25-18, 10:25 AM
  #3  
Kaben
Senior Member
Thread Starter
 
Kaben's Avatar
 
Join Date: Jan 2016
Posts: 91
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 53 Post(s)
Hi Brawo, thanks so much for chiming in on this. I will definitely send him a message and if he comes back to me I will post the translation up on here.

I think your interpretation is probably pretty close to the mark though!
Kaben is offline  
Reply With Quote

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Thread Tools
Search this Thread

Contact Us Archive Advertising Cookie Policy Privacy Statement Terms of Service