Velocirapture

hi Guys.

I'm fairly new to track cycling- been at it about 8 months and am completely hooked. I've been riding bikes on and off since i was five, (30 years..) with the last ten being a good mix of mountain biking and road riding - lots of ultra distance stuff.

So I know how to put together a training plan to survive a 200km road ride, but i'm finding very little information out there on training for track racing, other than suggestions to put in the gym time to build up strength, and work on explosive power and leg speed. I have no idea how to combine this sort of training in a week, what can be done back to back and when and how much rest to include, etc.

Any tips, or links to good sites from all the experienced guys out here would be appreciated!! I hold a regular 8-5 desk job, so training time needs to be used optimally.

thanks
:-)

Kayce

While it is different than a straight lifting program, I would look to those for how to rest. But rest does not mean do nothing. Rest days from stregnth training are good days for flexibility or cardio work. But you are probably pretty solid on the cardio.

brawlo

Going off your history, I would hazard a guess that you could stay away from the gym altogether. You are into longer distance road riding, so I will assume you're not aiming at being a sprinter. Points and scratch style racing sounds like where you'd be aiming. I would just incorporate jumps into your regular road riding and some other stuff that others would know better to tell you. I don't know any points style racers that hit the gym. It's more about the endurance and the ability to jump multiple times in a race.

carleton

You are asking for a training program as I'm sure that you know, training programs are very specific to the individual and the individual's choice(s) of events.

Track racing is sort of on the fringe of cycling in general. That is why the information is hard to find.

Velocirapture

Thanks Brawlo. you've hit it spot on in that its points and scratch races that are most my style. sounds like i mainly just need to get onto the track and practise more.

Dalai

Having come from an Ironman triathlon background to racing points/scratch/pursuits (I did race sprints the first few years even making the State Masters Sprint quarter finals but sprints didn't really suit or interest me); focus needed to be on level 4 (FTP) and especially above intervals when training by solo. If you are like I was, you will be a diesel and able to chug along at a good pace for hours so you will need to work on your ability to power above threshold and recover quickly before the next sprint or counter attack.
In group training I find whistle sprints are great at replicating the attacks and counter attacks of the enduro events. Then I also recommend racing as much as you can - for the skills and tactics plus racing as the best training for racing!