• Don’t get discouraged, it takes time to learn the tactics and the fitness for track racing. But if you stick to it it, in time it will come.
• If/when you can, try to get a fit done with Jason, that will go a long way to improve your riding. You look too scrunched/rounded over. P.S.: Track bikes are not meant to be comfortable like a road bike, nor fit like a road bike, since you are only racing at the very most 10 minutes each race. Someone who is not accustom to fitting track cyclists may not be the best option...
• With track, you want to find a gear range that enables you to: spin in the pack between 90-110 rpm, once the sprint is on, you need to be able to turn the pedals at 125-140 rpm. In track, you need to repeat that over and over again while also keeping the bike tracking straight (ex: Points Race…) Here is a link to a gear chart based on 700 tire: https://docs.google.com/spreadsheets/d/1KnPH3SuWEMEuxWkeLXqLxKqSTsaqr4bxWldGCM7DGg0/edit?usp=sharing
• Also keep in mind: sprinting is performed in the saddle. You get out of saddle to get a jump on the gear, usually 2-4 pedal strokes.
• Here is a workout for you to work on your spin:
• With your road bike, find a hill, the one in Prospect Park comes to mind. At the base of the hill, shift to your easiest gear (road bike) or close to your easiest gear, (small chain ring large cog...)
• Now, as you go up the hill, practice spinning the pedals at 100-110 rpm with out bouncing. If it’s too easy, then click up a cog… Hint: make a Garmin/Wahoo page that shows your cadence nice and big...
• Your first attempts might not get you to the top. And that’s okay…  Just keep working at it until you do.
• When you do get to the top your Heart Rate should be very high, almost sending you into tunnel vision. When in that state, concentrate on keeping the bike tracking straight.
• Lap around at an easy pace until you are back at the bottom of the hill. Repeat for a total of 2-3 ascents. 
• Progression:
• Try to make it to the top without interruption.
• Spin faster try to get up to 120 rpm +.
• Add more reps.
• This should torch your hamstrings. Give yourself a good one/two days of recovery after: light easy spin…  Once or twice a week is roughly the frequency for the off season. During the racing season probably once a week is a better recommendation. Obviously not the day before racing.

DavidVibert said:

I’m going to be racing as many trackfam events at the velodrome as my schedule allows this season, so if any other Kissenas want company, there’s a high chance I’ll be there and I’m happy to hang!

mugwump said:

report?

eloy said:

Ken Harris rode smart in 2008 -- 110 laps 27.3 miles 43.9 km.

This was his practice to beat the masters hour record, which Ken did, at Allentown a week or two later. 
https://www.youtube.com/watch?v=PWDE8s4dTJ8

I would love to see Ben Brown break the record, but would bet $2 he won't.

Mark Taylor said:

Weather isn’t looking great for Sunday afternoon. 

eloy said:

This is trailer/teaser but Ben Brown did break the kissena hour record earlier today, riding a level of consistency even pros would struggle to maintain. Big kudos to the new sheriff in town.

https://www.youtube.com/watch?v=QwTG_yr4ZLI