Track cycling requires strategy and skill, and being able to execute when the time is right makes training critical. Your balanced and thoughtful training program can deliver the endurance, power and strength to handle the velodrome.
Track cyclists compete at distances of between 1 and 8 kilometers. Perform rides three to four times a week at longer distances to improve your endurance. For sprint distances, ride two workouts at around 90 minutes and two workouts closer to two hours. For longer endurance competitions, ride two workouts of around two hours, and two workouts at around four hours.
Track cyclists need to be able to sprint at the right times to gain position or beat other cyclists. Sprinting entails power production. To enhance your ability, pick a marker ahead of you and burst into a sprint, pedaling as hard as you can for about 50 to 70 meters. Actively recover for two minutes and repeat 10 to 12 times. Perform sprint training three times a week. To improve your sprinting, reduce your active recovery time between sprints.
Resistance training improves strength and power production. Hit the weights three times a week. Warm up for five to 10 minutes on the bike, then complete five to six sets of barbell step-ups, six to eight reps per set with a 60-second rest between sets. Begin with an unweighted bar, using one leg step up and back down. Gradually increase weight while keeping good form. Another good exercise is back squats. Perform six to eight reps per set with a 60-second rest between sets. Start with an empty bar and increase weight while maintaining good form.
Rest and Recovery
When the racing season ends, recovery becomes your top priority. The rigors of training can and will take a toll on your body. Eating a healthy diet and getting adequate sleep will help mitigate the wear and tear training and competition put on your body. Continue riding, but in the offseason do it for fun. Give the competitive drive a break and allow yourself to recover mentally and physically.