Originally Posted by
Baby Puke
This is a pretty normal beginner time. I remember after doing my first kilo (also around 1:23, haha!) I realized I didn't go nearly hard enough. At this point, more than any specific advice, I'd advise you to just really practice "getting it all out" on the track. Roadies have a kind of built-in limiter compared to track sprinters, and you really have to train your brain and body to overcome that and really go for it. This took me a while, and honestly, it's part of every training session even now (10+ years later).
Other than that:
Squats, deadlifts, pull-ups and bench are the minimum you want to hit in the gym
Starts on a track bike, at the track or on a safe section of concrete
Flying 100's, 200's and longer to get your speed.
Rolling laps, 500's, 750's to get you across the line.
All these should be maximal efforts.
Thanks babypuke, guess I shouldn't be too disappointed with my time then
Yeah you are right, I probably didn't go nearly hard enough, coming from road background, I mainly been doing sub maximal efforts. My kilo effort was really hard for my standard, my legs were really burning in the last lap and I was gasping for air afterwards but I didn't get blurred visions or anything like that.
Will go and practise going all out with the efforts you suggested, and will add a gym day or 2 as well
Originally Posted by
queerpunk
from a quick look at your data i agree that you've got to improve your max speed and your first lap time - doing that will save you seconds on your opening lap and a second (or more) per subsequent lap.
since you have power on your road bike, practice standing starts (with full rest between) in a variety of gears. track your power, cadence, and speed, and see what works for you. experiment with larger gears.
most roadies are used to sprinting in a very limited cadence range, but you've got to get used to rolling up from 0 to 130. so practice that.
Yeah my sprinting on road is generally in the 95 to 120rpm range, I find it very hard to apply the power when resistance is high and cadence is low. Noted with experimenting starts with different gears on the road bike and practising rolling up from 0, thank you!
Originally Posted by
Clythio
Which powermeter do you have at your road bike?
I'm 183cm, 90kg, 22% body fat
FTP was never above 250w
10 sec best around 1300w, usually 1200w.
5 sec best around 1400w, usually 1300w.
Max maybe 1500w, never above it.
And I have consistent 500m in the 38"+, with 22"+ first lap, 16"+ second lap, 51/14, ~125rpm max.
So, maybe you aren't applying your power to the pedals...
As a simple advice, divide your kilo in order to train for it - never do kilos training for kilos. Do Standing Starts 60m, 125m, 2 laps, and separated, starting from a high point on the track, train 3 "fast, launched laps", without the inertial standing start effort.
I use a Quarq power meter on my road bike, both 10 to 5 seconds max are done when I am already rolling at speed from a cadence around 100. You are definitely right with me not applying my power to the pedals, I just can't seem to find the right position and rhythm to push hard on them the first half of the lap, I don't feel explosive at all, feels like I am a big heavy truck rolling slowly into speed without any snaps.
Yeah will break the kilo up and train different parts of it like you and babypuke suggested, thank you!