Track cycling encompasses a number of events that require different skills. Both bicycle sprinters and endurance cyclists can find events in track cycling that suit their abilities. Training, therefore, needs to be based on the event in which you choose to compete.
Different Events, Different Training Methods
Track cycling has many different events and you will find an equally varied number of body types, training regimes and nutritional needs in track cyclists. Sprinters will tend to have larger frames with more overall muscular development. Endurance events tend to have leaner body types with less muscular development in the arms. So choosing a training regime will depend on what events you elect to participate in. However, there are some basic training techniques that apply to all track cycling events.
Gear Ratios
Bicycles for all track events are fixed geared, there is no shifting between gears for power or endurance. Therefore, selecting the gear that is best for you is critical for performing well. This can be only done through trial and error. It is best to get as much outside competition as you can. Go to the track and experiment with different gears and a stopwatch. The general idea is to find the largest gear ratio you can pedal at the fastest tempo, although the time component is the most critical.
Periodicity Training
This term describes exercise and training programs designed to have athletes peak at the right time for competition. According to Phil Davies, these programs build and maintain strength throughout the year so that losses in strength do not occur during times of competition, when there is little time to train, and at the end of the season, when mental and physical rest is required to recharge. Breaks in strength training longer than 3 to 4 weeks can lead to rapid loss of gains previously made, so this training is essential to ensuring continued improvement in whatever discipline you choose to undertake.
Nutrition
According to the Australian Institute for Sport, sprint cyclists and endurance cyclists have different nutritional needs. In fact, the AIS recommends that endurance racers use the same nutritional guidelines as road cyclists. For sprint racers, the key is to balance carbohydrate intake with your training needs. Consuming more than you need will result in body fat that will adversely affect your power-to-weight ratio, while not consuming enough will result in loss of muscle mass and reduced power on the bike.
Bike Time
There is no substitute for time on the bike. Whether you choose a stationary bike or mount your bike on a stationary frame, you need to spend time getting the feel of riding. Either tool will allow you to practice maintaining a high cadence on the pedals while keeping your upper body moving around.
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