Training to compete in track cycling involves the development of muscular endurance and power that can sustain a near-maximum effort for the full distance of the race. With track races ranging from 1 km to 8 km, cyclists must have concentration, strategy, spee, and skill to perform well on race day.
Strength Training
Track cyclists are often referred to as weightlifters who ride bikes due to the amount of strength needed to generate the short, intense bouts of speeds required by the rider. After a five-minute aerobic workout, complete several sets of back squats, three to five reps per set with a 60-second rest between sets. Start with an empty bar and gradually increase the weight until you can no longer move the weight in good form. Aim for 10 to 15 sets. Squat three times a week.
For upper body work, do three sets of 10 push-ups followed by three sets of five reps in the standing barbell press. Alternate the upper body work with the lower body work so you are only doing two upper body sessions per week.
Short Efforts
Doing hard road rides will actually slow you down due to the lack of sustained intensity and longer recovery times such rides produce. To race fast, ride fast in short efforts two times a week. Ride at a maximum intensity for one to three minutes. You can measure intensity by perceived exertion, heart rate or wattage from a power meter. Complete three rounds, with the recovery time for each round based on how long it takes you to catch your breath. This could be three to five minutes, depending on your level of fitness.
Sprints
A critical component of track racing centers on your ability to sprint in the race, either during a mid-race surge or to beat the other cyclists in a last-second dash to the finish line. Practice sprinting during road longer road rides. After a 20-minute warmup, pick an imaginary finish line about 50 meters in front of you. Staying the saddle, shift to your largest gear and peddle as hard and as fast as you can until you are 10 meters past the finish line. This will develop your speed, endurance and also train your mind to keep pushing your body through the finish line, instead of turning off the gas just as you approach the end. Complete three to five sprints in the ride, allowing ample time to recover between each sprint.
Off Season
Between track racing seasons, allow your mind and body the opportunity to recover from an intense period of training. Have no training goals when you ride your bike during this time. Take easy, slow rides and leave your power meter, heart rate monitor and other gadgets at home. Simply ride for enjoyment and recharge your batteries.
References
- "No brakes!: Bicycle Track Eacing in the United States;" Sandra Sutherland; 1996
- "Mastering Cycling;" John Howard; 2010
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