Can I Kilo?
02-15-11, 09:38 PM
#1
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Can I Kilo?
What sort of watts, or watts/kg, would be needed to go around a 1:09? I know that the track and bike and all that are important, so assume T-Town and a fairly aero bike. In looking at past results, going under a 1:09 at Masters Natz (30-34) is going to be competitive for the podium and possibly the win. My problem is that I think that I could concentrate on that event and improve considerably, but I'm not sure that it will be enough. My 5 sec. power is around 20 w/kg but my 60 sec power is around 8.6 w/kg. That is now (Feb.). Is it unreasonable to try to get to, say, 9.5 w/kg with a bunch of specific bike and weights work? I've always been a crit sprinter and have always concentrated on fitness needed to get to the sprint at the end of a crit. Will focused training get me on the podium? The only kilo I've ever done was around a 1:14 at about 2,000 feet altitude. That was with no specific training for it.
02-16-11, 01:27 AM
#2
Elitist
Man. There is a lot in that post.
It seems that your W/kg numbers fair well in the "Sprinter" category in the spreadsheets made by Andy Coggan: https://home.trainingpeaks.com/articl...profiling.aspx
The 30-34 category is not a very competitive group on the masters scene being that most racers in that age group are still racing Elite. There are some 30-34 events at Masters that only have 4 competitors. 35-39 and 40-44 seem to be the fastest groups (based on 200M, 1K, and 4K times).
If you are serious and have the means, I say see about hiring a track sprint coach and get on an accelerated program. There are several coaches that coach remotely. You aren't starting from scratch.
It seems that your W/kg numbers fair well in the "Sprinter" category in the spreadsheets made by Andy Coggan: https://home.trainingpeaks.com/articl...profiling.aspx
The 30-34 category is not a very competitive group on the masters scene being that most racers in that age group are still racing Elite. There are some 30-34 events at Masters that only have 4 competitors. 35-39 and 40-44 seem to be the fastest groups (based on 200M, 1K, and 4K times).
If you are serious and have the means, I say see about hiring a track sprint coach and get on an accelerated program. There are several coaches that coach remotely. You aren't starting from scratch.
05-07-13, 08:12 AM
#6
1 kilometer workouts. overdistance, undergeared efforts.
standing starts.
Last edited by queerpunk; 05-07-13 at 08:17 AM.
05-07-13, 09:10 AM
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^^Thanks
well i do, for instance, 1min max effort workouts. 3 reps, easy spin between (5 min or so break - however long i need to go all out again). Some of my track buddies say that is too low a volume. But if i do anymore max efforts, my power drops, and i feel that is wearing myself out for no good reason. I just was wondering what you guys do
well i do, for instance, 1min max effort workouts. 3 reps, easy spin between (5 min or so break - however long i need to go all out again). Some of my track buddies say that is too low a volume. But if i do anymore max efforts, my power drops, and i feel that is wearing myself out for no good reason. I just was wondering what you guys do
05-07-13, 10:49 AM
#8
I definitely saw this and thought he was being sassy with Carletons Sig. Then I realized it was a zombie thread.
05-07-13, 12:48 PM
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Elitist
05-09-13, 11:59 PM
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I think the kilo is a lot about learning to hurt yourself, I hate it, but I love it... I hate everytime I do one, but I'm pretty good at it, so I keep doing it too myself.
JMR
05-10-13, 09:28 PM
#13
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By the way, the old school work out for improving your last lap is: 4 flying 500's with three minutes rest between. Rest fully, repeat. Guaranteed to hurt you bad.
05-13-13, 06:16 AM
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I'm fairly good at it, but that year didn't get the training done that I needed when I needed it. Various bouts of minor illness in the 2 months leading up to the event. I think I posted around 1:12-ish at T-Town for 4th at Masters Natz. I have since gone low 1:10 at Giordana Velodrome, but then training lost out to life and I probably would have a hard time finishing a kilo now. My former goal of sub-1:10 has not yet been reached. Hope to pick it back up in a few weeks and see how badly the atrophy has set in.
05-13-13, 06:00 PM
#15
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Don't know how old you are but 1:10 is pretty fast for a master, nice job. Getting under that is a toughy...
05-14-13, 02:00 AM
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Elitist
05-14-13, 10:21 AM
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What is your Kilo time? While I don't want to turn this into a d*ck measuring contest, I'm always really surprise when I hear of people's times. One of the guys that runs my friday night races, is a huge roadie, good track racer, and shocked me when he said his best is a 1:13.. that is a flying time as far as I'm concerned.
05-14-13, 12:02 PM
#19
Elitist
What is your Kilo time? While I don't want to turn this into a d*ck measuring contest, I'm always really surprise when I hear of people's times. One of the guys that runs my friday night races, is a huge roadie, good track racer, and shocked me when he said his best is a 1:13.. that is a flying time as far as I'm concerned.
My 500M splits put me on a pace to go around a 1:10, but the wheels fall off when I have around 250M to go...then it's like somebody straps a refrigerator to my back.
05-14-13, 07:36 PM
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Thanks!
They held the TT's on the last day of competition, so I didn't feel like I went as well as I should have... the last lap I faded pretty badly when normally I can hold it fairly well to the end.
Next year I am Masters 2 and I went a second quicker than any of the Masters 2 guys this year. If I get a good result (hopefully 1:07's) I am planning on going to worlds and see how I fair there!
JMR
They held the TT's on the last day of competition, so I didn't feel like I went as well as I should have... the last lap I faded pretty badly when normally I can hold it fairly well to the end.
Next year I am Masters 2 and I went a second quicker than any of the Masters 2 guys this year. If I get a good result (hopefully 1:07's) I am planning on going to worlds and see how I fair there!
JMR
05-15-13, 12:48 PM
#21
Elitist
Thanks!
They held the TT's on the last day of competition, so I didn't feel like I went as well as I should have... the last lap I faded pretty badly when normally I can hold it fairly well to the end.
Next year I am Masters 2 and I went a second quicker than any of the Masters 2 guys this year. If I get a good result (hopefully 1:07's) I am planning on going to worlds and see how I fair there!
JMR
They held the TT's on the last day of competition, so I didn't feel like I went as well as I should have... the last lap I faded pretty badly when normally I can hold it fairly well to the end.
Next year I am Masters 2 and I went a second quicker than any of the Masters 2 guys this year. If I get a good result (hopefully 1:07's) I am planning on going to worlds and see how I fair there!
JMR
If you don't mind my asking...
- What kind of times are you getting for your standing 500M?
- Aerobars or drop bars for your 500M?
05-15-13, 07:58 PM
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05-16-13, 12:04 PM
#23
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can I Kilo?
Yes you can!
Yes you can!
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
05-16-13, 10:06 PM
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Unfortunately, I didn't get my splits from Nationals... I even emailed and tried to get them.
I use aeros.... https://www.ribblecycles.co.uk/sp/roa...rs/dedahbat180
Got these not too long ago and the dropped bullhorns seemed to really help my starts, I'm able to really get my back into the starts.
I'll see if I can dig up some splits from training and send them to you.
JMR
05-19-13, 04:20 PM
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I rode my first kilo today. Since I'm 50+, I may never have to ride one again. And right now, I'm not exactly crying about that.
My initial impression: it hurt in a way I didn't quite expect. In a 2k, I hurt just as much, but it's more of a balance between aerobic and anaerobic. Being shorter, the kilo is obviously more anaerobic, but it wasn't the kind of deep muscle burn that I expected, it was more this:
The last lap felt like I was pedaling through quicksand. My quads, rather than being on fire, felt like they were in a permanently over-flexed state and thus could barely budge (it honestly felt like I was adding no power, the legs were only moving because the pedals were pushing them). The weird part is that I would have guessed the final lap was a full 3 seconds slower (I know 3 seconds for a lap is a HUGE difference... that's how slow it felt!!), but it was only 1 second slower than lap 3.
My initial impression: it hurt in a way I didn't quite expect. In a 2k, I hurt just as much, but it's more of a balance between aerobic and anaerobic. Being shorter, the kilo is obviously more anaerobic, but it wasn't the kind of deep muscle burn that I expected, it was more this:
The last lap felt like I was pedaling through quicksand. My quads, rather than being on fire, felt like they were in a permanently over-flexed state and thus could barely budge (it honestly felt like I was adding no power, the legs were only moving because the pedals were pushing them). The weird part is that I would have guessed the final lap was a full 3 seconds slower (I know 3 seconds for a lap is a HUGE difference... that's how slow it felt!!), but it was only 1 second slower than lap 3.
