Murakami

Early in training, triangles, geared bike

10 minute warmup on 50x16
100rpm @ 50x15 (1min)
100rpm @ 50x14 (1min)
100rpm @ 50x13 (1min)
100rpm @ 50x12 (1min)
100rpm @ 50x11 (1min)
100rpm @ 50x16 (1min)
110rpm @ 50x16 (1min)
110rpm @ 50x15 (1min)
110rpm @ 50x14 (1min)
110rpm @ 50x13 (1min)
110rpm @ 50x12 (1min)
110rpm @ 50x11 (1min)
110rpm @ 50x16 (1min)
120rpm @ 50x16 (1min)
120rpm @ 50x15 (1min)
120rpm @ 50x14 (1min)
120rpm @ 50x13 (1min)
120rpm @ 50x12 (1min)
120rpm @ 50x11 (1min)
120rpm @ 50x16 (1min)
130rpm @ 50x16 (1min)
130rpm @ 50x15 (1min)
130rpm @ 50x14 (1min)
130rpm @ 50x13 (1min)
130rpm @ 50x12 (1min)
130rpm @ 50x11 (1min)

The aim is to finish each triangle, so if you falter, you don't stop, you drop to the previous cadence to finish.

As you get better at it the last minute can be bumped to 140rpm or higher if poss.

Murakami

Early in training stay arond 110/100, triangles, geared bike

10 minute warmup on 50x16
100rpm @ 50x15 (1min)
100rpm @ 50x14 (1min)
100rpm @ 50x13 (1min)
100rpm @ 50x12 (1min)
100rpm @ 50x11 (1min)
100rpm @ 50x16 (1min)
110rpm @ 50x16 (1min)
110rpm @ 50x15 (1min)
110rpm @ 50x14 (1min)
110rpm @ 50x13 (1min)
110rpm @ 50x12 (1min)
110rpm @ 50x11 (1min)
110rpm @ 50x16 (1min)
120rpm @ 50x16 (1min)
120rpm @ 50x15 (1min)
120rpm @ 50x14 (1min)
120rpm @ 50x13 (1min)
120rpm @ 50x12 (1min)
120rpm @ 50x11 (1min)
120rpm @ 50x16 (1min)
130rpm @ 50x16 (1min)
130rpm @ 50x15 (1min)
130rpm @ 50x14 (1min)
130rpm @ 50x13 (1min)
130rpm @ 50x12 (1min)
130rpm @ 50x11 (1min)

The aim is to finish each triangle, so if you falter, you don't stop, you drop to the previous cadence to finish.

As you get better at it the last minute can be bumped to 140rpm or higher if poss.

MrMinty

How do you play a track league over say 16 weeks?

Aim to peak in certain weeks, aim for consistent finishes across the board or aim to target a specific event each week (I feel I'm strongest at the points and elimination races).

I'm also at an advantage to rack the points up. A lot of enduros in the UK take part in time trials and road races in the summer, and just do a bit of track on the side around these. I have track as the priority, so I will be attending as many weeks as I can

Murakami

Treat it like one long Omnium? Consistency is key?

gycho77

I should try one legged today.
I think this will help me with high cadence.

Right now, I'm planning for enduro race(8~15laps)
I want to attend sprint race, but T.Town velodrome only offers scratch race for cat4 and 5....

gycho77

Thank you for your advice.
I sold my road bike few months ago....
I currently own mountain bike and track bike.
I'm moving to another state few months later. So I had to sell my bikes.
However, I'm planning to sell my mountain bike and buy my neighbors steel time trial bike
He was professional track cyclist!!!
First. I have to decide if I want to keep two bikes, because I'm going to college.

carleton

Why?

A standard (all-around) track bike is all you need.

If you get a dedicated TT bike (old design?), then you'll have to put cranks, bars, chain, saddle, pedals, etc... on it.

Why not use that money for something else?

queerpunk

I also focused on my velodrome's 17-week track series last year (late May to mid-September). Here's what I did:

I started the season (late May) with a good base of fitness from early road season. I did some building through June with steady training, and then I did some minor resting before a huge block of training in late June and through July to peak for nationals in early August. The key here was that my rest days were Tuesday, and I did an easy day on Wednesday, so I was pretty fresh for race nights on Thursday before digging myself into an awful hole with Friday/Saturday/Sunday/Monday workouts. So, I was able to keep racing well even though I was piling on the training stress.

So, I got back from Nationals and still had a month of racing, and at that point it was just about recovering from Nationals, and returning to tempo riding with a little bit of intensity to keep it going. It was really, really, really hard to still find the form on the last couple of race nights - I was definitely scraping the bottom of the barrel.

But, in general, what kept me going through the season was a pretty regular 3 weeks on, 1 week off schedule. I could race on an off week, but I took away a bunch of training stress (either as full rest if I needed it, or just easy rides or some tempo instead of grueling workouts) for one week a month. This let me accumulate more and more throughout the season.

I was dead in September - but in August I was by far the fastest I'd ever been...

gycho77

He is selling his full set up bike for 500dollars or lower
but if you said I don't need one, i will use that money for other things.
I got 4chainrings and 4cogs. What should I get now?

carleton

You need to train. You don't need more equipment or another bike.

Baby Puke

I'd keep the mountain bike, it's helpful to have something with gears when you need to do some oddball power work (or an easy ride). The track bike should be mandatory, but it's nice to have something else as well. Second Carleton's recommendation against the TT bike.

700wheel

I agree; keep the mountain bike. It might come in handy for riding around the college campus (but if you do it will probably get stolen).
And depending on where you will be living mountain biking might be more convenient than road riding.

gycho77

Thank you everyone for your advice.
I will keep my mtb.
I currently going to gym everyday and ride roller everyday.

MrMinty

Sounds like a good plan for the 3 on 1 off. My league is on a Thursday, with a track training session on either a Sunday or Monday, so should be able to have a short road ride on a Tuesday or Weds in there too.

Theres a couple of major one-off races that I plan to do, so I plan to peak in those weeks (they should be on a weekend), then my biggest race in mid Oct (Newport GP). As long as I take a week off after the league season ending in early Sept, I should carry the fitness through for Oct.

Right now, I'm just concentrating on building that base fitness

defspace

Quick question - are those bolt on skewers - the sort that use a 5mm to open/close UCI legal? I see lots of guys using them on their usual road front wheels for the local races. Could you run something like that at Nats?

carleton

Yes, they are legal. I've seen several people use them at US Nationals (elite, collegiate, and masters).

Tip: Find one with a steel nut (not aluminum). The aluminum will strip out easily. Steel will not. One easy source are cheap skewers. Many inexpensive road wheel skewers use steel. Just take the nut end of it and mate it with the 5mm allen bolt. They may be mismatched, but it will work.

EDIT:

If you want to keep the match set, just keep the steel nut as a backup in your track sack in case you strip out the aluminum one.

Don't ask me how I know it will strip out


I had to ask like 15 people before someone had one I could use

Roadieonthetrac

What do you mean by triangles here?

carleton

If you plotted each set on paper, they would make triangles.

I've heard similar efforts called "pyramids". Like a road or roller workout such as:

100 RPM for 1 minute
110 RPM for 1 minute
120 RPM for 1 minute
130 RPM for 1 minute
140 RPM for 1 minute
130 RPM for 1 minute
120 RPM for 1 minute
110 RPM for 1 minute
100 RPM for 1 minute

Going up is pretty easy. Coming back down is when things fall apart.

Murakami

Yes, what carleton said. I have done the same as pyramids, but not until later in the season when fitter, as said, it's the descent of the pyramid that's the toughest.

gycho77

Do professional track cyclists drink protein shakes?
and what is the benefit of drinking protein shakes?

carleton

The best (and most tasty) way to get the nutrients you need is via eating the right things. Supplements...well...supplement. They "fill in" gaps in your diet.


Ummm...protein?




You can find out more about protein supplementation for athletes from google that we could ever type here in this thread.

But, the best advice I can give a young athlete is: Train a lot. Eat a lot of home-cooked food. Drink lots of water. You don't need anything from GNC.

While it IS possible to nerd-out on caloric values, macro-nutrients, amino acids, etc... understand that the body is an amazing machine. It will take damn-near anything and turn it into fuel.

taras0000

This is VERY true. Supplements can get expensive very quickly. Supplements have their value once you've been training for a while, have already been eating quite well for a while (and are taking in plenty of calories). They are for filling in the gaps, making up shortfalls, and adding nutrients that are more beneficial to you when you are looking to minimize an EXCESS of calories. Basically, if you are eating well, and eating enough, you will continually make gains unless something is wrong with your training. If you are training correctly, eating enough, eating right, and the gains have slowed or stopped, THEN it's time to consider supplements.

To go along with this, LEARN TO COOK! Start with a few basic but wholesome meals. Master them until you can cook them from memory quite easily. Then experiment with spices to see how they influence your tastes. Branch out from there. You can always alter recipes to suit your needs as well. I basically double the meat and protein in most of the recipes that I come across. Be aware of what foods constitute good protein sources. It's not always meat that makes for an abundant protein source (although my Meat-Tooth says it's the tastiest). Broccoli is very high in protein as well as fiber. Protein and green veggies should be a part of every meal. Then throw in the colourful stuff as it's chock full of good stuff for you. Finish your meal with carby/starchy foods and adjust these to your caloric output. If you're really putting in the miles and hours, you'll need the carbs to fuel your workouts. Don't be afraid of fat as well. Good fats (these include saturated fats) are essential to any diet. Fats are more than just a fuel, they are essential for proper hormonal production, cell building/rebuilding, and nervous system function.

Best thing to do is to just EAT GOOD FOOD, LOTS OF IT. Later on you can revisit the idea of supplementation, but unless your progress stalls, or you're looking to watch your caloric intake (or boost it), you won't really need the protein shakes. If you want to supplement early on, stick with a good quality Multi-Vitamin (taken with a meal). That's the most you'll need to start out.

queerpunk

Protein rebuilds your muscles after you have damaged them through difficult training.
A good rule of thumb is to eat some protein immediately after a hard workout. It is key to recovery.

If getting enough protein in your meals is hard, or if the timing with workouts and meals doesn't work out well, then a protein shake or bar can be helpful. But, like others said, the best approach is proper food. Eggs, greek yogurt, healthy meat, lentils, and quinoa are examples of foods that have a lot of protein.

JimiMimni

This book was treated as a definitive text in my sports nutrition classes in grad school. Cannot recommend it highly enough.

https://www.amazon.com/Nutrient-Timin...utrient+Timing

That will answer any and all questions you could possibly have.

gycho77

Thank you everyone who helped me.
I think I have eat more food
For few months, I was reducing the amount of food I was eating, but this was a stupid idea.