Track cycling is a specialized form of bicycle racing in which fixed gear bicycles are ridden at high speeds around a banked track. Training for track cycling must involve methods that are specific to the style of riding and the type of bike used. These include cadence pacing, weightlifting and hill climbs to help build your strength and muscle endurance for the track.
Cadence Training
Track cycling is different than road biking, especially in terms of cadence, or pedaling speed. Track cyclists typically have very fast cadences, often between 100 and 140 revolutions per minute. A regular part of your track cycling training schedule should consist of sustained high-cadence performance. If you are training on a road bike, use downhill or downwind flat sections and low gears to maximize your cadence speed for sustained periods of time.
Weight Lifting
Weightlifting is not always a traditional part of bicycling training, but it has significant benefits for track cyclist, strengthening the muscles for the quick explosive power necessary. Squats and deadlifts are ideal for track cyclists because they strengthen both the legs and the upper body, including the shoulders. Alternate your weightlifting sessions in between your on-bike training to allow your muscles to rest and heal.
Hill Climbs
Hill climbs are another way to help you establish muscle strength and endurance for sprints, starts and passes on the track. Choose a road that is slightly inclined. Start at the bottom either at a slow roll or completely stopped. Sprint to the top of the hill at full speed and then rest for 2 1/2 minutes before repeating. As you increase your time, choose steeper hills or use larger gears to build up resistance and increase the difficulty.
Considerations
There are several types of track cycling races. Your training schedule should reflect those you most frequently participate in. For example, for longer races, your training should focus on lower cadences sustained for longer periods of time. For quick races, reach for high-intensity cadences. One of the best ways to track your cycling training is with a heart-rate monitor and a cadence accessory. Cadence accessories attach to your foot and record your pedaling speed, displaying it on your heart rate monitor. Use the information to guide your training sessions and track your average cadence speeds.
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