Track cycling is one of the toughest, most physically demanding disciplines in cycling. These cyclists are the kings of power, finesse, and cunning. \u00a0Not only do they have to account for their own positioning and tactics, they have to account for the tactics of the track they're riding on. \u00a0Track cycling<\/span>\u00a0training is also quite unlike almost any other cycling training. \u00a0Compared to road racers who spend hours on end putting in miles on the road, track training is heavily dependent on strength work and short interval work.<\/span><\/p>\n

This can be difficult for a lot of cyclists to come to grips with because it's\u00a0much more dependent on high-intensity work than other cycling disciplines.<\/p>\n

So, if racing on the track or being a stronger sprinter is on your checklist, click through the jump.\u00a0<\/span><\/p>\n

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Strength Training for Track Cycling<\/span><\/h2>\n

The base of a strong track cycling training program undoubtedly revolves around strength training. \u00a0I've covered this in depth in my previous articles on Strength Training for Cyclists Part 1<\/a> and Part 2<\/a>. \u00a0<\/span><\/p>\n

One of the keys to a strong track or sprint performance is the ability to push the pedals hard. \u00a0Since track bikes are fixed gear bikes (meaning the rear wheel and crankset are tied together and move as one) each race start is generally a standing start. \u00a0This involves putting huge forces into the pedals in order to get the bike moving. \u00a0It's also a key to working yourself into a strong position as the race kicks off.<\/span><\/p>\n

In the gym, closed chain posterior chain exercises are the bread and butter of a training program. \u00a0Loaded squats, deadlifts, lunges and plyometric exercises are hugely beneficial to developing leg strength. \u00a0Core strength and stability are also important aspects of track cycling, so check out my post on core strength and stability<\/a> for more details. \u00a0Compared to a road racing cyclist who may perform strength training during the winter and taper off as the season approaches, track racers tend to continue to lift throughout their season.\u00a0Lexapro generic<\/a> <\/span><\/p>\n

<\/a>Strength Training on the Bike<\/span><\/h3>\n

Once a significant volume of strength and conditioning has been performed, it's time to take it to the bike. \u00a0On bike force work intervals<\/a> are important to build the connection between strength in the gym and strength on the bike. \u00a0Force intervals typically involve very low cadence and high tension drills. \u00a0In most cases, you'll be performing intervals of 1-2 minutes under high tension at cadences around 60 RPM. \u00a0These should make up around 10%-20% of your on-bike training during the early part of a track cycling training season.<\/span><\/p>\n

It's important to mention core stability here again. \u00a0I've talked about core stability and strength in the past, so check out that podcast<\/a> for more detailed information. \u00a0In short, track cycling, in particular, requires a high degree of core stability and strength to harness the massive power generated during sprint efforts. \u00a0Rotational stability and upper body stability is necessary otherwise a ton of power can be lost during out of the saddle efforts.<\/span><\/p>\n

Of course, all the leg strength in the world is of little use if you can't effectively apply it to the pedals. https:\/\/imamiddleeast.org\/vermox-online\/<\/a><\/span><\/p>\n

Neuromuscular Capacity and Cadence Training<\/span><\/h2>\n

Developing power on the bike is a function of how hard you push the pedals and how fast you turn them<\/a>. \u00a0So if you want to produce more power, you can either push harder or spin faster. \u00a0Track cyclists, in particular, are known for being some of the most supple, fast pedaling cyclists on the planet. \u00a0Check out the video below from a Japanese Keirin\u00a0school to get an idea of how fast some of these guys can rev up a cadence.<\/span><\/p>\n