Training program
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Training program
I've been looking around the web but I couldn't find any information on track training. I was thinking of sharing what I do for training and maybe some of the more experienced people here can give me some advice and show me what your training looks like. There is no velodrome near my area so I go to a park that has a 1 mile round track (flat). This is what my week is like:
I usually make some adjustments depending on how I feel but this is pretty much what it is
Mon - Calisthenics/ Stretching 30-35mins. 20 mile ride under an hour, no water, go hard. So far I can do it in 57mins with a 48x15 ratio, Average speed is about 21-22mph (wind is brutal).
Tue - Calisthenics/ Stretching 30-35mins. Interval training. On this day I try to sprint as fast as I can, stop, recover, pick up speed, repeat. I do this for about an hour.
Wed - Calisthenics/ Stretching/ Weight lifting 40-45mins. On this day I do climbing. there are no hills where i live so I go to a bridge near my house and I climb it 10x.
Thur - Calisthenics/ Stretch 15-20 mins. Rest/ recovery ride (do errands, grocery shopping etc. This is a rest day)
Fri - Calisthenics/ Weight Lifting (full body), Running 1hr 40mins
Sat - Mon training
Sun - Tues training
Rest, Repeat
I usually make some adjustments depending on how I feel but this is pretty much what it is
Mon - Calisthenics/ Stretching 30-35mins. 20 mile ride under an hour, no water, go hard. So far I can do it in 57mins with a 48x15 ratio, Average speed is about 21-22mph (wind is brutal).
Tue - Calisthenics/ Stretching 30-35mins. Interval training. On this day I try to sprint as fast as I can, stop, recover, pick up speed, repeat. I do this for about an hour.
Wed - Calisthenics/ Stretching/ Weight lifting 40-45mins. On this day I do climbing. there are no hills where i live so I go to a bridge near my house and I climb it 10x.
Thur - Calisthenics/ Stretch 15-20 mins. Rest/ recovery ride (do errands, grocery shopping etc. This is a rest day)
Fri - Calisthenics/ Weight Lifting (full body), Running 1hr 40mins
Sat - Mon training
Sun - Tues training
Rest, Repeat
Last edited by Ride_Fast; 11-01-18 at 10:44 AM.
#2
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There are sites related to track training; here are a few:
https://www.ridethetrack.com/pdf/train_rodamaker.pdf
https://www.trackcyclingacademy.com/
Up! Up! Up! ? Up! Up! Up! An introduction to track sprint cycling
https://www.velodrome.shop/index.php...e&page_id=faqs
Nutrition is also an important part of training.
https://www.ridethetrack.com/pdf/train_rodamaker.pdf
https://www.trackcyclingacademy.com/
Up! Up! Up! ? Up! Up! Up! An introduction to track sprint cycling
https://www.velodrome.shop/index.php...e&page_id=faqs
Nutrition is also an important part of training.
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It is very, very difficult to prescribe a months long personalized training program via a message board. It just is. Mainly because there are micro, meso, and macro things involved.
- Macro: Your annual plan...or even multi-year plan. Remember, it takes 4 years to become good. It takes 8 years to become great.
- Meso: What your focus is during a particular phase of the year (off season, winter training, pre-season, race season, peaking...etc...) to meet the Macro goals.
- Micro: What you do during a particular workout to meet the Meso goals.
The most you can hope to find on the inernet is for people to paint in very broad strokes and talk in generalities (e.g. "Focus on raw strength in the winter." or "Focus on top speed during the weeks leading up to your big event for the year."
And as 700wheel notes, you may be able to find some generic plans that would benefit most new racers.
That being said, the most effective way to use this forum in particular is to ask specific questions ("Is the XYZ frame available in 60cm?") or for opinions with boundaries ("What do you think of ABC cranks vs XYZ cranks?"). Open-ended questions ("What's the best frame?") usually don't get you the info you are looking for.
I hope this helps.
Last edited by carleton; 11-01-18 at 03:13 PM. Reason: punctuation
#4
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What kind of races do you do on the track?
#5
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Firstly, I'm a self classified sprinter, so take whatever I write with a grain of salt, but I've been around the game for long enough now to know a few things.
On the surface, your Monday ride seems like a tempo style effort. Is it on relatively flat ground? Also from what you've posted I'll assume that enduro style races are what you're aiming at.
Intensity is what you want IMO. Solid 45-60min crit style race intensity and the corresponding strength and fitness are what you want if you're aiming to be at the top in track enduro. I watched a friend train for worlds last year. He was absolutely smashing his goals. Strong as hell on a 45min road TT and our club races of up to 45km, but when it came to the track scratch/points/ITT, he was left eating dust. Sure he was strong, but these track events are a different beast at the higher levels and hitting hard and bouncing back to hit hard again and again are what it takes, and you need to train for that. What exactly that involves I can't actually answer, but I'm going to have a crack and say shorter intervals at high intensity with reduced rest once the season draws near. Leading up to that time, just getting fit enough to handle the workouts is what you want, with what you're doing even may be enough for now.
I finally made my ascension into club A-grade and open event B-grade when I was out on the road working my way up to hanging with the fast guys on their early morning bunch ride. There was no holding back on the tempo to keep it together, it was hold on or see you back at the coffee shop. I was my fittest when I became able to consistently hold on for the sprint to the city limits
On the surface, your Monday ride seems like a tempo style effort. Is it on relatively flat ground? Also from what you've posted I'll assume that enduro style races are what you're aiming at.
Intensity is what you want IMO. Solid 45-60min crit style race intensity and the corresponding strength and fitness are what you want if you're aiming to be at the top in track enduro. I watched a friend train for worlds last year. He was absolutely smashing his goals. Strong as hell on a 45min road TT and our club races of up to 45km, but when it came to the track scratch/points/ITT, he was left eating dust. Sure he was strong, but these track events are a different beast at the higher levels and hitting hard and bouncing back to hit hard again and again are what it takes, and you need to train for that. What exactly that involves I can't actually answer, but I'm going to have a crack and say shorter intervals at high intensity with reduced rest once the season draws near. Leading up to that time, just getting fit enough to handle the workouts is what you want, with what you're doing even may be enough for now.
I finally made my ascension into club A-grade and open event B-grade when I was out on the road working my way up to hanging with the fast guys on their early morning bunch ride. There was no holding back on the tempo to keep it together, it was hold on or see you back at the coffee shop. I was my fittest when I became able to consistently hold on for the sprint to the city limits
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There are sites related to track training; here are a few:
https://www.ridethetrack.com/pdf/train_rodamaker.pdf
https://www.trackcyclingacademy.com/
Up! Up! Up! ? Up! Up! Up! An introduction to track sprint cycling
https://www.velodrome.shop/index.php?p=page&page_id=faqs
Nutrition is also an important part of training.
https://www.ridethetrack.com/pdf/train_rodamaker.pdf
https://www.trackcyclingacademy.com/
Up! Up! Up! ? Up! Up! Up! An introduction to track sprint cycling
https://www.velodrome.shop/index.php?p=page&page_id=faqs
Nutrition is also an important part of training.
Everyone here has been in your position and it comes up a few times a year. "If it comes up so often, why isn't the answer stickied up top?!" Well, asking about training plans is like asking, "How long is a piece of string?"
It is very, very difficult to prescribe a months long personalized training program via a message board. It just is. Mainly because there are micro, meso, and macro things involved.
- Macro: Your annual plan...or even multi-year plan. Remember, it takes 4 years to become good. It takes 8 years to become great.
- Meso: What your focus is during a particular phase of the year (off season, winter training, pre-season, race season, peaking...etc...) to meet the Macro goals.
- Micro: What you do during a particular workout to meet the Meso goals.
The most you can hope to find on the inernet is for people to paint in very broad strokes and talk in generalities (e.g. "Focus on raw strength in the winter." or "Focus on top speed during the weeks leading up to your big event for the year."
And as 700wheel notes, you may be able to find some generic plans that would benefit most new racers.
That being said, the most effective way to use this forum in particular is to ask specific questions ("Is the XYZ frame available in 60cm?") or for opinions with boundaries ("What do you think of ABC cranks vs XYZ cranks?"). Open-ended questions ("What's the best frame?") usually don't get you the info you are looking for.
I hope this helps.
It is very, very difficult to prescribe a months long personalized training program via a message board. It just is. Mainly because there are micro, meso, and macro things involved.
- Macro: Your annual plan...or even multi-year plan. Remember, it takes 4 years to become good. It takes 8 years to become great.
- Meso: What your focus is during a particular phase of the year (off season, winter training, pre-season, race season, peaking...etc...) to meet the Macro goals.
- Micro: What you do during a particular workout to meet the Meso goals.
The most you can hope to find on the inernet is for people to paint in very broad strokes and talk in generalities (e.g. "Focus on raw strength in the winter." or "Focus on top speed during the weeks leading up to your big event for the year."
And as 700wheel notes, you may be able to find some generic plans that would benefit most new racers.
That being said, the most effective way to use this forum in particular is to ask specific questions ("Is the XYZ frame available in 60cm?") or for opinions with boundaries ("What do you think of ABC cranks vs XYZ cranks?"). Open-ended questions ("What's the best frame?") usually don't get you the info you are looking for.
I hope this helps.
I don't race, however, I do keep up with the fit guys who come out on their road bikes, and the majority of the times I over take them, not because I'm "faster" necessarily but because I just have way more endurance than they do. The track I go to is flat, it's out in the open so the wind it brutal. For me to hold 21-22mph for 20 miles in under an hour (after 20 that's when my back starts to hurt, but just the other day I pushed it to 26 and I completed it in an hour 10 minutes) it takes everything I got.
Firstly, I'm a self classified sprinter, so take whatever I write with a grain of salt, but I've been around the game for long enough now to know a few things.
On the surface, your Monday ride seems like a tempo style effort. Is it on relatively flat ground? Also from what you've posted I'll assume that enduro style races are what you're aiming at.
Intensity is what you want IMO. Solid 45-60min crit style race intensity and the corresponding strength and fitness are what you want if you're aiming to be at the top in track enduro. I watched a friend train for worlds last year. He was absolutely smashing his goals. Strong as hell on a 45min road TT and our club races of up to 45km, but when it came to the track scratch/points/ITT, he was left eating dust. Sure he was strong, but these track events are a different beast at the higher levels and hitting hard and bouncing back to hit hard again and again are what it takes, and you need to train for that. What exactly that involves I can't actually answer, but I'm going to have a crack and say shorter intervals at high intensity with reduced rest once the season draws near. Leading up to that time, just getting fit enough to handle the workouts is what you want, with what you're doing even may be enough for now.
I finally made my ascension into club A-grade and open event B-grade when I was out on the road working my way up to hanging with the fast guys on their early morning bunch ride. There was no holding back on the tempo to keep it together, it was hold on or see you back at the coffee shop. I was my fittest when I became able to consistently hold on for the sprint to the city limits
On the surface, your Monday ride seems like a tempo style effort. Is it on relatively flat ground? Also from what you've posted I'll assume that enduro style races are what you're aiming at.
Intensity is what you want IMO. Solid 45-60min crit style race intensity and the corresponding strength and fitness are what you want if you're aiming to be at the top in track enduro. I watched a friend train for worlds last year. He was absolutely smashing his goals. Strong as hell on a 45min road TT and our club races of up to 45km, but when it came to the track scratch/points/ITT, he was left eating dust. Sure he was strong, but these track events are a different beast at the higher levels and hitting hard and bouncing back to hit hard again and again are what it takes, and you need to train for that. What exactly that involves I can't actually answer, but I'm going to have a crack and say shorter intervals at high intensity with reduced rest once the season draws near. Leading up to that time, just getting fit enough to handle the workouts is what you want, with what you're doing even may be enough for now.
I finally made my ascension into club A-grade and open event B-grade when I was out on the road working my way up to hanging with the fast guys on their early morning bunch ride. There was no holding back on the tempo to keep it together, it was hold on or see you back at the coffee shop. I was my fittest when I became able to consistently hold on for the sprint to the city limits
Last edited by Ride_Fast; 11-02-18 at 11:30 AM.
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To piggy-back on what Brawlo says...
Ride_Fast, when I first started I was on a program similar to yours. It was intense...or so I thought. Then I hired a coach. During the first Saturday and Sunday sessions, I did more work (volume, intensity, calories, all metrics) than I would all week using my own "intense" program.
I'm not saying that you need a coach. Just saying that what I thought was intense was not and I was capable of sustaining a lot more volume and intensity.
Ride_Fast, when I first started I was on a program similar to yours. It was intense...or so I thought. Then I hired a coach. During the first Saturday and Sunday sessions, I did more work (volume, intensity, calories, all metrics) than I would all week using my own "intense" program.
I'm not saying that you need a coach. Just saying that what I thought was intense was not and I was capable of sustaining a lot more volume and intensity.
#8
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I would say unless you plan to race or change your goals for your riding in some other way that what you're doing now is just fine. Seems to be a good plan for general fitness.
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To piggy-back on what Brawlo says...
Ride_Fast, when I first started I was on a program similar to yours. It was intense...or so I thought. Then I hired a coach. During the first Saturday and Sunday sessions, I did more work (volume, intensity, calories, all metrics) than I would all week using my own "intense" program.
I'm not saying that you need a coach. Just saying that what I thought was intense was not and I was capable of sustaining a lot more volume and intensity.
Ride_Fast, when I first started I was on a program similar to yours. It was intense...or so I thought. Then I hired a coach. During the first Saturday and Sunday sessions, I did more work (volume, intensity, calories, all metrics) than I would all week using my own "intense" program.
I'm not saying that you need a coach. Just saying that what I thought was intense was not and I was capable of sustaining a lot more volume and intensity.
I wouldn't mind having a coach, actually. Just how intense was it? What kind of work did you do? Also, how much is too much? If you only did two sessions a week how often do you really need to ride to improve?
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2: All beginners will progress (see point 1 above).
3: It's all about Stimulation, Rest, and Super-compensation. In other words, do something outside of your current comfort zone. Rest. And while you are resting, your body will make you stronger than before, thus moving your comfort zone a step higher than it was before. If you rest too much, then your body will regress to where it was before.
4: Training once a day 4-6 days/week seems to be what most masters can maintain. Elites will train 2x/day for up to 6 days/week because they can recover faster.
I'm not gonna get into the details of the workouts I did. But, it was 100% on the bike stuff for my first season. I worked from home (programming) and lived a reasonable drive from the track (before ATL traffic got awful). I was on the track probably 5-6 days/week doing lots of long and short efforts on the bike. This helped me a lot as a beginner simply get used to the track and the curves.
Oh and...
5: If your goal is to compete and win (not just race for fun and fitness), don't be fat. I know this sounds silly, but it is very possible to out-eat your training program and hold on to unnecessary weight. In the masters world, there are very few fat guys on the podiums. Cleaning up your diet and leaning out (not roadie mountain goat lean) will help you get fast and fit.
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1: Anything is better than nothing.
2: All beginners will progress (see point 1 above).
3: It's all about Stimulation, Rest, and Super-compensation. In other words, do something outside of your current comfort zone. Rest. And while you are resting, your body will make you stronger than before, thus moving your comfort zone a step higher than it was before. If you rest too much, then your body will regress to where it was before.
4: Training once a day 4-6 days/week seems to be what most masters can maintain. Elites will train 2x/day for up to 6 days/week because they can recover faster.
I'm not gonna get into the details of the workouts I did. But, it was 100% on the bike stuff for my first season. I worked from home (programming) and lived a reasonable drive from the track (before ATL traffic got awful). I was on the track probably 5-6 days/week doing lots of long and short efforts on the bike. This helped me a lot as a beginner simply get used to the track and the curves.
Oh and...
5: If your goal is to compete and win (not just race for fun and fitness), don't be fat. I know this sounds silly, but it is very possible to out-eat your training program and hold on to unnecessary weight. In the masters world, there are very few fat guys on the podiums. Cleaning up your diet and leaning out (not roadie mountain goat lean) will help you get fast and fit.
2: All beginners will progress (see point 1 above).
3: It's all about Stimulation, Rest, and Super-compensation. In other words, do something outside of your current comfort zone. Rest. And while you are resting, your body will make you stronger than before, thus moving your comfort zone a step higher than it was before. If you rest too much, then your body will regress to where it was before.
4: Training once a day 4-6 days/week seems to be what most masters can maintain. Elites will train 2x/day for up to 6 days/week because they can recover faster.
I'm not gonna get into the details of the workouts I did. But, it was 100% on the bike stuff for my first season. I worked from home (programming) and lived a reasonable drive from the track (before ATL traffic got awful). I was on the track probably 5-6 days/week doing lots of long and short efforts on the bike. This helped me a lot as a beginner simply get used to the track and the curves.
Oh and...
5: If your goal is to compete and win (not just race for fun and fitness), don't be fat. I know this sounds silly, but it is very possible to out-eat your training program and hold on to unnecessary weight. In the masters world, there are very few fat guys on the podiums. Cleaning up your diet and leaning out (not roadie mountain goat lean) will help you get fast and fit.
Since we're on the topic. What is the ideal weight for a track cyclist? Say 5'8? (my size).
Last edited by Ride_Fast; 11-05-18 at 12:51 PM.
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The Keto community would like to have a word with you. Ketogenic diets work.
Carbs turn into sugar. Unused sugar turns into subcutaneous body fat. Burning 900-1000 calories/workout isn't anything outstanding. It's normal.
How long is a piece of string?
It sounds like you are trying to back your way into being an athlete by having the metrics of an athlete. You would be better off training like an athlete and winning like an athlete then letting your body metrics sort themselves out.
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This is totally a 1980's thinking about diets.
The Keto community would like to have a word with you. Ketogenic diets work.
Carbs turn into sugar. Unused sugar turns into subcutaneous body fat. Burning 900-1000 calories/workout isn't anything outstanding. It's normal.
How long is a piece of string?
It sounds like you are trying to back your way into being an athlete by having the metrics of an athlete. You would be better off training like an athlete and winning like an athlete then letting your body metrics sort themselves out.
The Keto community would like to have a word with you. Ketogenic diets work.
Carbs turn into sugar. Unused sugar turns into subcutaneous body fat. Burning 900-1000 calories/workout isn't anything outstanding. It's normal.
How long is a piece of string?
It sounds like you are trying to back your way into being an athlete by having the metrics of an athlete. You would be better off training like an athlete and winning like an athlete then letting your body metrics sort themselves out.
Well, that's exactly what happened when I started to focus more on my cycling. I meant on average, but yeah.
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That's the average on my cycling effort. If you count the calisthenics, or the weight training it's approximately 1851 calories in a day according to chronometer. Also, chono is showing me that I'm consuming approx. 400-600g of sugar a day. Some of that is refined sugar too ... I should be obese then? lol. On average I consume 3000 calories. Most of that turns into refined sugar ... So yeah, I think we part ways on diet.
Well, that's exactly what happened when I started to focus more on my cycling. I meant on average, but yeah.
Well, that's exactly what happened when I started to focus more on my cycling. I meant on average, but yeah.
Good luck!
(that's what you want to hear, right?)
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The whole point of this thread was to talk about the different types of workouts, but you didn't even want to get into that so I guess we're done here.
Last edited by Ride_Fast; 11-05-18 at 03:29 PM.
#16
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I will aim to do local races whenever possible. Diet is covered. I'm a strict high carb, low fat vegan. And with all the fat I eat it is still irrelevant when I'm burning 900-1000 calories in every workout involving a bike. In order for you to gain fat ... You need to eat fat. The fat you eat is the fat you wear, period. At 5'8 I was nearly 150 when my focus was just weight training. Ever since I switched to the bike I dropped to 140 and I will keep it that way just for cycling. Keeping it lean is the way to go.
………………..
………………..
https://www.livestrong.com/article/1...hakes-bad-rap/
Last edited by 700wheel; 11-05-18 at 05:28 PM.
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Information here on fat in diets:
https://www.livestrong.com/article/1...hakes-bad-rap/
https://www.livestrong.com/article/1...hakes-bad-rap/
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Also, some of your comments about eating fats seem fairly antiquated. There is a ton of new information out on many of the subjects you've touched on.
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I don’t believe there is an ideal weight for a track rider. Your event, genetics, and other factors will determine and ideal weight. It is important though, as has been stated, to avoid excess weight that doesn’t help propel the bike forward. Too much fat on the body is never good.
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Ok, so let's say that Saturated fat and Trans fats don't make you fat (which it does). And let's throw cholesterol in there too while we're at it. If something isn't good for your health why include it in your diet if it's a pitfall? You can still be healthy consuming these things just like you can be healthy and smoke cigarettes, but it doesn't change the fact that it's bad for you.
Last edited by Ride_Fast; 11-06-18 at 11:17 AM.
#21
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@carleton is right. There's no guideline here, just reduce your excess fat. Have a look at any high level track racing and notice that all the riders are different. Don't sweat the detail
What I have learned about diets is that it really doesn't matter. It's really about calories in vs calories out. Excess calories of any origin will find their way to becoming fat. What I have also learned is that different foods provide energy in different ways, but that's another discussion
He bounced back saying that unused sugar turns into body fat. How is the sugar not being used if I'm burning so many calories throughout the day? I don't own a car so we're not even adding how much I walk/ride throughout the day. Let's say that I wasn't working out at all. The sugar will make me fat just like anything else I put in my mouth. So saying that sugar makes you fat is a throwaway statement.
Ok, so let's say that Saturated fat and Trans fats don't make you fat (which it does). And let's throw cholesterol in there too while we're at it. If something isn't good for your health why include it in your diet if it's a pitfall? You can still be healthy consuming these things just like you can be healthy and smoke cigarettes, but it doesn't change the fact that it's bad for you.
Ok, so let's say that Saturated fat and Trans fats don't make you fat (which it does). And let's throw cholesterol in there too while we're at it. If something isn't good for your health why include it in your diet if it's a pitfall? You can still be healthy consuming these things just like you can be healthy and smoke cigarettes, but it doesn't change the fact that it's bad for you.
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@carleton is right. There's no guideline here, just reduce your excess fat. Have a look at any high level track racing and notice that all the riders are different. Don't sweat the detail
What I have learned about diets is that it really doesn't matter. It's really about calories in vs calories out. Excess calories of any origin will find their way to becoming fat. What I have also learned is that different foods provide energy in different ways, but that's another discussion
What I have learned about diets is that it really doesn't matter. It's really about calories in vs calories out. Excess calories of any origin will find their way to becoming fat. What I have also learned is that different foods provide energy in different ways, but that's another discussion
Anyway, I was hoping to talk more about the workouts you guys do, not diet. If keto, or whatever works for you that's fantastic.
Also, you can't claim that you're eating "clean" or "healthy" if you consume saturated fat and cholesterol. Like I said you can be "healthy" and still smoke cigarettes.
Last edited by Ride_Fast; 11-09-18 at 11:00 AM.
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https://www.britishcycling.org.uk/kn...raining-Plan-0
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This was the top link when I googled "track cycling training."
https://www.britishcycling.org.uk/kn...raining-Plan-0
https://www.britishcycling.org.uk/kn...raining-Plan-0
Last edited by Ride_Fast; 11-16-18 at 12:06 AM.
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