Originally Posted by taras0000

So the 58x10 that Bos is riding is ~152".

Originally Posted by brawlo

There are also rumours that there are unicorn like fixed BMX hubs out in the world that accommodate down to 9t cogs. Apparently BMX fixed was a short lived thing back in the 80s/90s.

Originally Posted by SyntaxMonstr

Apparently it's a custom hub with the sprocket built on, and it's of Russian origin.

https://www.instagram.com/p/BVrVX3tF...ken-by=bostheo

Found this on the interwebz, but I don't know if it's similar (I also know very little about track hubs, etc because I'm a noob): OWL HUB | BOMBTRACK BICYCLE COMPANY

Originally Posted by brawlo

I am currently focusing on sprinting. This summer will be my 9th season of racing. I've been concentrating on sprinting for the last 2 seasons, gradually getting faster. I could hang with the guys at club level racing in pretty much everything, with more strength in my sprint/power, but when I go to higher levels I'm just left behind. I am a strong scratch racer even, but when there's good racing with constant surging I'm just out the back door. So I decided to take a general hiatus from everything else and just concentrate on pure sprint for a while to see how I go with it, with an aim to head over to LA for 2018 world masters. I did have a go at concentrating on sprint under a coach in 2012/13 but his method and volume just didn't work for me and he wasn't very responsive to my feedback to I went back to just racing.

So for about the last 3 years I've been doing pure sprint work with some weights, UpUpUp trainer drills and track work when I can get there. I was doing weights over winter the first year and then dropped that as the track season started, just doing the trainer and track. I got a little faster. My biggest breakthrough came when I didn't bother with weights at all over winter. I did the trainer drills but instead of using the gearing guide, I did all hard efforts in 53/12. I amassed some serious strength out of that and set a PB of 12.0. Then last season I moved to bigger gears and more of the efforts mentioned and set 11.8. Even better than that was I rode a bad line and some more experience guys told me it could have easily been 11.7 with a tighter line. This last off season I purchased the kickr and am yet to see just how much of a difference that will be making. Unfortunately life with kids has kicked in this winter and messed things up a bit with training consistency, but hoping to at least be as fast if not faster than last season.

Originally Posted by taras0000

Before, but ideally in separate workouts (if you're looking to max out with each one).

Strength is a component of power (power = force x speed, sort of). You need to be well rested to have a productive speed workout. You can grind out a strength workout as long as you have enough recovery between sets. As the workout goes on, you may be able to produce the same amount of force, but the rate at which you produce it goes down. This is okay in a strength workout, but not ideal. You NEVER want to allow this in a speed or power workout. If you train slow contractions, guess what your muscles will learn to do, contract slowly. This is why I wouldn't necessarily follow undergeared work with strength work. You can use undergear work as a "warm-up" to potentiate or prime the muscles to contract quickly IF the strength workout is primary workout in the session. The body will adapt to the greater stressor, so just keep in mind the purpose of that specific workout, and go through it accordingly.

When doing a speed/undergeared workout, you always stop as soon as the rate of work slows down. You can set yourself back a workout or two by not adhering to this principle.

On the flip side of potentiation, you can also use strength to prime power/speed. Get the body to generate a huge force, then remove some resistance when you want to apply speed. Donovan Bailey and Bruny Surin were doing single sets of ~600lb squats in their warm-up to running the 100m relay in Atlanta in '96. The secret is NOT MAXING OUT, and not cooking yourself with reps.

Originally Posted by carleton

The strength sessions on the bike were akin to overgear interval drills.

I had a road bike but rarely used it. I was on the spin bike more than any other saddle that year.

Programming was written by my coach who had been writing such programs for years. As Taras suggested, it trained strength, power, and speed separately.

I like to call it "Wax On, Wax Off" like from the Karate Kid film where Daniel trains the components of his karate movements separately then Miyagi puts him in a situation where he brings then together at once and everything is in perfect form with strength, power, and speed.

Originally Posted by Baby Puke

I think there are warm-ups included in those up!up!up! sample sessions. You definitely want to train speed and strength separately.

Originally Posted by brawlo

Every one of those workouts I've done there's a low gear revout at the start and one at the end. Interestingly when I was at my fastest back in Feb, the warmup and cooldown revouts were at the same rpm peak. I hadn't ever achieved that before in the years that I'd been doing the UpUpUp trainer drills

Originally Posted by taras0000

So the 58x10 that Bos is riding is ~152.5". For a 12 tooth drive, 69 tooth chainring gets you 151.3" and 70 teeth gets you 153.5"

Originally Posted by Franklin27

I've read your experience with bigger gears. Which gear you were using for your F200 11.8?

Originally Posted by Franklin27

Ok. I'm out.