Track Cycling Speed Training
All Track Cyclists require an ability to sprint, be it for Points in a Madison or Points Race, to accelerate at a high speed in a Sprint or even to launch a 'Chris Hoy' style Keirin speed endurance attack.
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Flying Efforts
Using the banking for a 200m Time Trial style effort is one of the best ways to speed train, the burst of acceleration over varied distances from 50m to even 500m on a range of different gears is the simple but effective way to work on your speed.
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Motor Paced Efforts
The effect of any Speed Training session is always multiplied by a Derny, simply do the same sessions motor paced. If you can't get to a Sprint based Motor paced session, then training with a faster rider can help. Alternatively get a friend to hire a scooter and find an almost deserted stretch of road to do some motor paced sprint intervals.
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Speed Endurance
This is the difference between most riders and one of the reasons British Cycling have been so successful. Speed endurance is the ability to maintain your top average speed for the longest period of time, also known as the Hoy Keirin long attack.
You'll again need to use motor paced training to improve your speed endurance by accelerating up to speed to catch the Derny that then accelerates at a set rate over a certain distance whilst you try to hold on for as long as possible. Alternatively the Derny and rider will start the effort together and the derny paces the rider upto a certain speed and the rider has to keep on the derny over a set distance or time.
..........................................................................................................
Under Gear Training
It may sound simple - the faster you pedal, the quicker you ride, but increasing your cadence (pedalling speed) is not easy. A great way to increase your leg speed is by using 'Under Gear Training', i.e. training with a gear that is smaller than your usual Race gear.
GEARING: If 48x14 (92) is your Race Gear, use 46x14 (88) or even 46x15 (82) for Under Gear Training.
SESSION: Flying 100 or 150m TTs, same technique as 200m TTs
ADVANCED: Do it Motor Paced for extra benefit
TOP TIP: Great if used during your taper period prior to a big event or in a warm-up at the actual event. Also great to try on your Rollers.
..........................................................................................................
Flying Efforts
Using the banking for a 200m Time Trial style effort is one of the best ways to speed train, the burst of acceleration over varied distances from 50m to even 500m on a range of different gears is the simple but effective way to work on your speed.
..........................................................................................................
Motor Paced Efforts
The effect of any Speed Training session is always multiplied by a Derny, simply do the same sessions motor paced. If you can't get to a Sprint based Motor paced session, then training with a faster rider can help. Alternatively get a friend to hire a scooter and find an almost deserted stretch of road to do some motor paced sprint intervals.
..........................................................................................................
Speed Endurance
This is the difference between most riders and one of the reasons British Cycling have been so successful. Speed endurance is the ability to maintain your top average speed for the longest period of time, also known as the Hoy Keirin long attack.
You'll again need to use motor paced training to improve your speed endurance by accelerating up to speed to catch the Derny that then accelerates at a set rate over a certain distance whilst you try to hold on for as long as possible. Alternatively the Derny and rider will start the effort together and the derny paces the rider upto a certain speed and the rider has to keep on the derny over a set distance or time.
..........................................................................................................
Under Gear Training
It may sound simple - the faster you pedal, the quicker you ride, but increasing your cadence (pedalling speed) is not easy. A great way to increase your leg speed is by using 'Under Gear Training', i.e. training with a gear that is smaller than your usual Race gear.
GEARING: If 48x14 (92) is your Race Gear, use 46x14 (88) or even 46x15 (82) for Under Gear Training.
SESSION: Flying 100 or 150m TTs, same technique as 200m TTs
ADVANCED: Do it Motor Paced for extra benefit
TOP TIP: Great if used during your taper period prior to a big event or in a warm-up at the actual event. Also great to try on your Rollers.
