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Hey there Paul!
Been reading this thread you got here for about 4 days or so and let me tell you some typical advices.
First of all, plan a target. Set a goal and start training towards that goal.
Are you planning on going to national or local races?
What races are you going to race on? 200m? 500m? 1km? 4km? 10km? keirin? madison? indiv tt? elimination? scratch?
Second, try to do or find out what others do and try to fit that in your weekly program. Its definately has to do with age, weight, dna and numerous other facts but its worth testing everything you see or hear. Also make sure your correctly placed on your bicycle. Saddle height, saddle angle and saddle position on seat post
Third, I am not sure how these workouts work for you, you should increase cycling and reduce weights to see if you got better results.
If your body gets muscular and stiff you are unable to perform 180 cadence at rollers for 30 seconds.
Fourth, why use 48x14? Try softer gear like 48x16 or 17.
Sprints is about getting your legs rolling in maximum cadence with max speed. I suggest you warm up with a realy soft gear so your legs warmup right and then do the sprinting parts you gotta do with a bit heavier gear like 50x15 or 49x14, check the cadence and speed and when you get about 65-70km max speed for 12 days in a row, put 1t heavier chainring up front and try to reach that speed again.

Fifth, I suppose your eating protein shakes or spinach or salmon or brown rice or anything that has to do with recovery of the muscles along with a 10 minute recovery workout.

I am writting a lot, i know but please quote me on every issue and let me know whats your sayin or work on those aspects

PS. Oh and about those bont t-one track shoes, they are really good, better than any other shoe in the market right now and if you buy them dont wear them too long, because they are only made for sprint events and your legs will have serious problems (i know from exp)

If I may...

why would being muscular make you stiff and unable to pedal quickly?

if you do sprint training for 12 days in a row I am guessing you would be very fatigued not needing to up the gear!

Tripe that Bonts will hurt your legs unless of course you have set the shoe plates up wrong rf the shoes don't fit you properly. the base of the track shoes is identical to the road shoes half the pros are now using at the Tour.

The warm up part and the goal setting first is good advice though

gearing should be an entire thread by its self and yes 3 times a week in the gym is a bit excessive unless you are dealing with some remedial issues. Otherwise 1-2 sessions a week depending on age is enough for any sprinter.

just my 2 cents

Fast Track Coaching Intermediate bunch race clinic
Newport Velodrome 12-13th January 2013

We at Fast Track Coaching understand how intimidating it can be bunch riding and racing on an indoor track, maybe you are holding back and putting off racing because you want a little bit more confidence or you don't feel you know enough about the etiquette.

This 2 day clinic is just what you have been waiting for. Ideal for riders that have been to one of our beginners clinics and want to advance their skills or for those riding local track leagues that want to take their racing to the next level.

In a safe and encouraging environment and with the aid of video feedback Fast Track's coaches will give you the skills and knowledge to take your track riding to a whole new level.

Course includes
• Pace controlled practice races
• Groups to cover different fitness levels
• Advanced bunch riding skills
• Flying lap practice
• Tactical and bunch positioning advice
• Video feedback
• Track etiquette

This will be a limited size camp to ensure each rider gets a lot of individual attention, encouragement and feedback.

We also offer individual bike fits at £35 each. Get your bike fitted to you by an expert and maximize your potential.
Email to info@fasttrackcoaching.biz or call today for a booking form

David Le Grys 07930 648469 Lee Povey 07967 000269

They are very tight to get in and out of if turned up correctly. That is just how you are, most riders hit there heel to bash the show out.

You can buy this if you like? ;-)

http://www.ebay.co.uk/itm/Stunning-Carbon-55cm-BT-Stealth-track-fixie-frame-in-excellent-condition/181007087313?ssPageName=WDVW&rd=1&ih=008&category=22679&cmd=ViewItem

Sorry but its full now

Do you want to ride a steep indoor track but have not had the confidence or the opportunity?

Fast Track Coaching Beginners-Intermediate clinic Newport Velodrome 18th November 2012

Probably the best and most fun way to learn track cycling in the world with special guest rider Olympics Silver medalist Ross Edgar!

This 1 day clinic will cover all aspects of track cycling and how to ride a steeply banked wooden track. We will have groups of differing abilities allowing you to progress in safety at your own pace.

Aimed at novice and intermediate riders we will give you the confidence and ability to ride on one of Britain’s indoor tracks, a truly exhilarating experience! You will leave the course with the knowledge and competence of a skilled track rider, having learnt in a fun and unintimidating environment. Track bikes are available to hire direct from the velodrome, or bring your own

Course includes
• How to ride a banked track
• Basic track riding etiquette
• Group riding skills
• Track awareness
• Advance Track skills and technique's
• Mock races

All abilities welcomed, you don't even need to have ridden a track bike before.

This will be a limited size camp to ensure each rider gets a lot of individual attention, encouragement and feedback.

We also offer individual bike fits at £35 each. Get your bike fitted to you by an expert and maximize your potential.

Email to info@fasttrackcoaching.biz or call today for a booking form

It's a poor decision, the Ozzie chap should have lost for that, not the Venezualen fellow

Was the right call, Perkins was in the lane and under him then got closed down

So Hindes' intentional crash after messing up his start isn't cheating but missing drug tests is?

The rules allow for an intentional crash because they are badly worded so no its not cheating.

Missing drugs tests is clearly against the defined rules, that's why he served a year ban.

UKR ride was rubbish though. 2nd rider lost wheel.

no she didnt, its called laying off to rush the gap

Everyone else can fuck off. I look forward to having a romantic candlelit dinner with RPM..

Happy to be the camera man for this sweet occasion..

Fast Track Coaching Sprint Tactics clinic
Newport Velodrome 1-2 September 2012.
Probably the best sprinters coaching clinic in the world….

This two day clinic will cover

• Specific drills for sprint racing
How to lead out/rush the gap
• Race Tactics
• Mock races with video feedback
• Expert analysis

This is a great opportunity to practice race tactics with expert feedback

This will be a limited size camp to ensure each rider gets a lot of individual attention, encouragement and feedback.

We also offer individual bike fits at £35 each. Get your bike fitted to you by an expert and maximize your potential.

Email to info@fasttrackcoaching.biz

Fast Track Coaching Gate Start and Track Time Trial Clinic
You train hard all year and feel you are in excellent condition, only to fluff your start and lose precious 10th’s or even whole seconds in a poor start...sound like you? Or do you watch other riders and wonder just how they exploded out of the gate so quickly?

We can help, on day one using demos and video feedback we will perfect your start, giving you a reliable and effective technique. Day two we will piece this together with your chosen event under race conditions by repeatedly doing mock race efforts, videoing it, analysing, working on pacing strategies and then correcting until perfect.

Taking place Saturday 5th & Sunday 6th May at Manchester Indoor Velodrome. This clinic is for anyone competing in the pursuit, sprint time trials, team sprint or team pursuit and we are happy to accommodate teams wishing to practice together.

There will be extensive verbal and video feedback throughout both days from two of the world's leading coaches. This clinic is limited to just 20 riders to ensure everyone one gets a high level of individual instruction and attention. Cost is £150 (call for team sprint/team pursuit prices) for the weekend's coaching and track time.

We are also offering individual bike fit sessions at £35 each over the weekend, where we will set your bike up in the best position for you to maximise your potential.

Spaces are strictly limited contact us now to avoid disappointment
Email to info@fasttrackcoaching.biz

I am racing, hoping to beat me 200m pb theer from 2009

Hi everyone,

just a few places left on this now. If you want to come or know anyone else who might please let me know asap

all the best Lee and Dave

Do you want to ride a steep indoor track but have not had the confidence or had the opportunity?
Fast Track Coaching Beginners-Intermediate clinic Calshot Velodrome on
31st March and 1st April 2012.
Probably the best and most fun way to learn track cycling in the world….

This 2 day weekend clinic will cover all aspects of track cycling and how to ride a steeply banked wooden track. We will have groups of differing abilities allowing you to progress in safety at your own pace.

Aimed at novice and intermediate riders we will give you the confidence and ability to ride on one of Britain’s indoor tracks, a truly exhilarating experience! You will leave the course with the knowledge and competence of a skilled track rider, having learnt in a fun and unintimidating environment. Track bikes are available to hire direct from the velodrome.

Course includes
How to ride a banked track
Basic track riding etiquette
Group riding skills
Track awareness
Advance Track skills and technique's
Mock races (day 2)
Accommodation Saturday night, evening meal and breakfast Sunday

All abilities welcomed, you don't even need to have ridden a track bike before.

This will be a limited size camp to ensure each rider gets a lot of individual attention, encouragement and feedback.

We also offer individual bike fits at £35 each. Get your bike fitted to you by an expert and maximize your potential.

Email to info@fasttrackcoaching.biz or call today for a booking form

Fast Track Coaching Sprint Tactics clinic at the home of British Cycling, Manchester Velodrome on the 17th & 18th March 2012.
Probably the best sprint coaching clinic in the world….

This two day clinic will cover
• Race psychology workshop
• Q & A on everything Sprinting
Gearing, tactics, training, equipment, diet
• Specific drills for sprint racing
How to lead out/rush the gap
• Race Tactics
• Video feedback
• Expert analysis

This is a great opportunity to practice race tactics with expert feedback from two of the world's best sprint coaches.

This will be a limited size camp to ensure each rider gets a lot of individual attention, encouragement and feedback.

We also offer individual bike fits at £35 each. Get your bike fitted to you by an expert and maximize your potential.

Email to info@fasttrackcoaching.biz

add some interval training at the end of your strength session.

also try super sets and or circuits with weight training exercises and really raise your HR throughout your session.

why???

I wish this was true...

You will not get good core strength from cycling alone. I learned this the hard way...

Cycling can and will overdevelop certain muscle groups to the detriment of others and can throw your body out of balance if your core is not strong and stable.

Agree with this too

Announcing Legro’s training camp race prep/sprint group

This group is aimed at riders who are looking to fine tune their preparation for the forth coming racing season with specific work outs and will suit time trialers, track riders (sprint and endurance) and road riders looking to work on their sprint finish and gap closing/making ability.

There will be structured daily sessions (sometimes twice daily) by group coach Lee Povey, who can either provide you with a workout to suit your aim or help facilitate any work out you might already have planned. This group has been running for a few years now and we all train bloody hard yet have a cracking fun time doing it.
Email performancecyclecoaching@gmail.com to book or ask questions

Be great to see you there!

as for the original question, there is a very good cross over from tt's to pursuiting, the physiology is very similar.

I've done plenty of coached standing starts with a holder on the track, unfortunately I accelerate at the speed of a tug boat pulling a medium sized ocean liner. I probably wouldn't notice if I took the gate with me ;)

not all coaches are the same....

Curls and shrugs are both compound movements. Both can be extremely worthwhile if used appropriately.

For a cyclists, the usefulness of curls may never arise unless in the case of an injury or other problems. But for general strength, curls go hand in hand with picking heavy stuff (or people off the ground), think wrestling, rugby, strongman atlas stones, bench press or even as an accessory exercise to chins/pull ups.

Shrugs if done in the correct manner, can be a halfway movement between a power clean and a deadlift. Giving the many useful benefits of both. They are best left until a trainee is very adept at both powercleans and deadlifts however.

why would a shrug one of the technically easiest gym exercises need someone to be proficient at cleans and dead lift two of the technically harder exercises? As for being a "half way exercise" what a load of tish.

Thanks all for the tips. I dont have a coach but can prob get pointers from a few people. This was my first year but I progressed very quickly and with not alot of training so I know I can do much better with superior planning&effort.
Ive lifted weights on and off since age 16, 28 now. I like curls because it does offer usefull strength in everday situations, I guess if Im recovering from squats/deadlifts I should be spending that time on the bike. My upperbody strength does seem to help on the bike so thats why I asked about curls.
My weight training changed when I discovered Mark Rippetoe so I mostly use big movements anyway.
from what I can gather; lift weights for winter, get super strong while staying fit with a little bike work, then as Summer nears, progressively increase the miles for endurance and add some speed work on the track.(I can do derny training once a week)

also forgot to ask about calf raises?

are you training for the sprint? if so this is not the ideal way to go

Fast Track Coaching Novice-Intermediate Clinic
Newport Velodrome South Wales
17-18 December 2011

Do you want to ride a steep indoor track but have not had the confidence or had the opportunity?

Now is your chance with the aid of world class track coaches David Le Grys and Lee Povey.

This 2 day weekend clinic will cover all aspects of track cycling and how to ride a steeply banked wooden track. We will have groups of differing abilities allowing you to progress in safety at your own pace.

Aimed at novice and intermediate riders we will give you the confidence and ability to ride on one of Britain’s indoor tracks, a truly exhilarating experience! You will leave the course with the knowledge and competence of a skilled track rider, having learnt in a fun and unintimidating environment. Track bikes are available to hire direct from the velodrome.

Course includes
• Basic track skills and group riding
• Track awareness
• Advance Track skills and technique's
• Race Tactics

All abilities welcomed, you don't even need to have ridden a track bike before.

We expect a large number of enquires so please contact us immediately for a booking form to avoid disappointment.

Email to info@fasttrackcoaching.biz

Fast Track Coaching Novice-Intermediate Clinic
Newport Velodrome South Wales
17-18 December 2011

Do you want to ride a steep indoor track but have not had the confidence or had the opportunity?

Now is your chance with the aid of world class track coaches David Le Grys and Lee Povey.

This 2 day weekend clinic will cover all aspects of track cycling and how to ride a steeply banked wooden track. We will have groups of differing abilities allowing you to progress in safety at your own pace.

Aimed at novice and intermediate riders we will give you the confidence and ability to ride on one of Britain’s indoor tracks, a truly exhilarating experience! You will leave the course with the knowledge and competence of a skilled track rider, having learnt in a fun and unintimidating environment. Track bikes are available to hire direct from the velodrome.

Course includes
• Basic track skills and group riding
• Track awareness
• Advance Track skills and technique's
• Race Tactics

All abilities welcomed, you don't even need to have ridden a track bike before.

We expect a large number of enquires so please contact us immediately for a booking form to avoid disappointment.

Email to info@fasttrackcoaching.biz

I have a few bits for sale

BT Cyclone track frame black 55cm a few chips and scratches but otherwise in good condition £1250
BT Stealth track frame clear carbon finish 55cm only used 10 times so in Excellent condition £2250
SRM track cranks 165mm campag fit bb, just been re-calibrated by the factory £750

if you are interested or know anyone who will be let me know and I can send pics and more info