Track cycling requires powerful legs and knowing when to accelerate. For example, you may be going along at 70 percent speed when you must suddenly speed up to 100 percent speed for the final lap. It is important to manage a race properly to be an effective cyclist. Good training helps you become a better overall racer.
Sport Background
Track cycling has an oval-shaped, 250 m track. Some of the events include individual and team pursuit and individual and team sprint, Olympic.org explains. There is a standard finish line on the track, except during pursuit races, where there is a different line. In individual races, you'll want to go all out in the one-on-one battle against your opponent. In team races, your body is forced to elevate and drop its intensity level at different times.
Plyometrics
Explosiveness in the legs helps you in track cycling. Good plyometric exercises that improve explosiveness include bounding exercises and depth jumps. Bounding exercises have you jumping forward from one leg to the other as far as your body allows each time. Depth jumps have you standing on a surface about two feet off the ground and then leaving your feet to hit the ground. When your feet make contact with the ground, without pausing explode into the air jumping as high as you can. According to the Sport Fitness Advisor website, do not use ankle weights or weighted vests for these drills because they may slow you down too much.
Sprinters
On the Northern California Velodrome Association's website, elite racer Mark Rodamaker explains that sprinters need to train by doing high intensity, 10-second efforts that work their fast-twitch muscle fibers. Paul Rogers, strength coach with the Australian National Sprint Cycling Team, explains that single leg presses are an effective exercise for developing leg strength. You can also work squats into your workout to replace the leg presses on occasion. As you're building strength in the gym, stay on the bike as well to make yourself a faster rider.
Endurance
Endurance riders focus on developing aerobic fitness. The Northern California Velodrome Association's website explains that hard rides in the winter at about 70 percent of your maximum heart rate. When the racing season gets closer, shorten the rides but raise your intensity level to develop good anaerobic fitness. Strategy becomes critical in endurance races. Some laps have a faster pace than others, and you need to race as much as you can to become familiar with the tactics involved.
Considerations
Warm up adequately before any race or workout. The speed changes in track cycling put a lot of strain on your muscles, and injury may result without warming up and stretching, especially when training in cold weather. Also, eat a healthy diet and getting enough rest. Never train without a helmet. Track cycling races require riders to wear helmets.
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