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@DFP
Yeah thats my road gearing, my bike is totally unsuitable for the track gonna have to borrow one with an epic gear.
In regards to your biceps, I reckon they were compensating for a weak back. In either case you should regularly do chin ups. They are the best bicep exercise, and develops a strong back/lats etc as well as lower pecs, and forearm grip strength. All the perfect upper body stuff for bike riding.
If you can do more than 12 you should add some weight (belt/back pack)