Track training - Forum Archive

Jul 22, 2013 at 05:28 AM

@kieranleahy the first week of your training plan went pretty well for the first half. but by friday i could barely put any pressure on my left knee... so i had to take a few days off the bike. not sure if that was just for my hell ride to bear mt. or just from over working and under stretching. I'll left you know how week two goes.

kieranleahy

Jul 23, 2013 at 03:48 PM

@Wilson - sorry to hear that mate. Yes, I imagine riding 140 miles on 91" gear probably wasn't good for it! (not in my training plan btw, just to anyone reading...). Hope it's better now. Make sure you stretch and warm up properly. Ice and raising the leg while off the bike will help if it gets sore. You might want to think about seeing a doctor or specialist (e.g. physio) if it persists. Also search the forum here - lots of people with knee problems writing about them!

Let me know how you get on this week. We can adjust the plan accordingly if it's too much.

kieranleahy

Jul 26, 2013 at 05:11 PM

Hi all,

Weather permitting, will be at the track on both Sat and Sun.
Sat - from about 2-2.30pm.
Sun - probably 9.30-10am.

Planning on doing longer flying efforts on Saturday - F300, F400, F500
Standing laps on Sunday.

Obvious statement to make, but anyone planning on riding the State champs should be trying to get all the track time you can in between now and then. The best way to get top end race speed is time on the track...

twoyacks

Jul 27, 2013 at 02:42 PM

Wilson Goode said:

@kieranleahy the first week of your training plan went pretty well for the first half. but by friday i could barely put any pressure on my left knee... so i had to take a few days off the bike. not sure if that was just for my hell ride to bear mt. or just from over working and under stretching. I'll left you know how week two goes.

make sure your seat is high enough and far enough back. keep your cadence above 92....use your small ring as much as you can...ice....stretch your hamstrings every day and your glutes....those muscles will pull your knee out of alignment. good luck

Andrew Da Silva

Jul 28, 2013 at 10:23 PM

More Shane Perkins love. "It's just a great feeling when you line up against one other person and your just like... I'm gonna kick your ass mate". https://player.vimeo.com/video/26494905

Andrew Da Silva

Jul 28, 2013 at 10:47 PM

http://m.youtube.com/watch?v=h8H6fU9VNgQ&desktop_uri=%2Fwatch%3Fv%3Dh8H6fU9VNgQ

kieranleahy

Jul 29, 2013 at 03:21 AM

Breaking news: Australian Olympic medallist Shane Perkins takes out restraining order on New York track cyclist. Perkins said: "yeah, it was just getting a bit creepy mate tbh, he just kept posting these videos of me everywhere..." ;-)

Joking aside, nice video! Breaks down nicely the different elements and the level of effort top sprinters like him go through to get that fast. 2500 max wattage...yowzers. I could just about do 2000 with change back in the day and that's a long way off that!

That massage clip is funny - looks like the guy had his elbow in his hip / gluets - that definitely is a painful one!

kieranleahy

Jul 29, 2013 at 03:22 AM

Did 1 hour 20 min recovery ride in the rain on the road this evening after our track session this morning.
SO PRO, haha!

kieranleahy

Jul 29, 2013 at 03:32 AM

Andy, Aaron, here's the actor who that guy at the track today looks like:

http://www.zimbio.com/pictures/-Sy98q6MhZ0/Disney+ABC+Television+Group+Hosts+May+Press/Ta1PA0nK-pQ/Elias+Koteas

Andrew Da Silva

Jul 29, 2013 at 12:46 PM

Woah wtf? That's Gil!!!

kieranleahy

Jul 29, 2013 at 02:30 PM

I know, a dead ringer, right?

kieranleahy

Aug 04, 2013 at 02:15 AM

Andy DS and me heading to the track on Sunday morning, probably for around 10, if anyone wants to join.

Standing starts on the menu for me.

Hope to see one or two of you there!

Maybe we'll also match our first of last week - a pheasant flew on to the track just as Andy, Aaron and I were riding around the top. I'm no stranger to them, being a English country lad and all, but to Brooklynite / Jerseyite Aaron and Andy it was like seeing a Griffin ;-)

Jules

Aug 04, 2013 at 03:17 AM

I smell a comeback!

twoyacks

Aug 05, 2013 at 05:20 PM

Fixie...and so proud.

sunny.jpg

kieranleahy

Aug 06, 2013 at 02:42 AM

Nice work @twoyacks! Looks good. You gonna come out to the track soon then? You've got time still to prepare for the NYS champs

Marc Bertucco

Aug 06, 2013 at 03:02 AM

Is there an update on the NYS Champs?

twoyacks

Aug 06, 2013 at 04:09 AM

kieranleahy said:

Nice work @twoyacks! Looks good. You gonna come out to the track soon then? You've got time still to prepare for the NYS champs

I will come out to watch and place nickel bets on the races...My knee is cooked. I need to spend some time rehabing it again. The fixie is my townie bike. I will ride it to the gym. Good luck to all you trackies.

Marc Bertucco

Aug 06, 2013 at 04:26 AM

Marc Bertucco said:

Is there an update on the NYS Champs?

Oh, never mind...google to the rescue. Now on September 15th. Cross season. I'm in Vermont that weekend.

Marc Bertucco

Aug 06, 2013 at 11:40 AM

Question...

Tire pressure? It occurred to me, after I was tearing around the deceptively "bumpy" T-Town track a few weeks back, that current thinking/research on tire pressure might have some relevance here.

Namely, with my tubulars, should I drop it down to allow for better conformation/ride quality and lower rolling resistance?

Back when I was racing track regularly, we were all of the "harder is better" school and I would routinely pump the tires to a MINIMUM of 120, and often as high as 140. As you know many track tires are rated to 170.

Now, I'm feeling very much like seeing if I get a smoother, more comfortable, grippy ride at 110. Maybe even 100?

What say you?

eragot

Aug 06, 2013 at 12:06 PM

I rode T-Town at 120psi. Same tires as you. I think we weigh similar amounts. I didn't find the track all that bumpy. I used to ride Sonderklasse at 160psi there and Sprinters at 140psi.

I never lacked for grip. Nor did I feel uncomfortable at 120psi.

mugwump

Aug 08, 2013 at 09:09 PM

Marc,

My guess is that tires at 170psi are never the fastest solution unless you're riding rollers.

The only way to know for sure is to do repeated runs on the same track at identical power using different tire pressures. That written, my feeling is that pressure for tires on T-Town's cement track should probably be a little higher than what you'd run on smooth asphalt, not dramatically higher, given the same tire. Moving to a higher TPI tire with less tread, you can probably bump it up a little more still.

Jeffrey White

Aug 09, 2013 at 12:25 AM

Cross-post from the New Bike Thread:

my new track bike

kieranleahy

Aug 09, 2013 at 07:04 PM

twoyacks said:

I will come out to watch and place nickel bets on the races...My knee is cooked. I need to spend some time rehabing it again. The fixie is my townie bike. I will ride it to the gym. Good luck to all you trackies.

Ah, that's a shame - hope your knee fixes up soon and you can get out to the track next year! Enjoy the wonders / terrors of fixed on the road in the meantime! You should def come out to watch at the track - Omnium Aug 17, State Champs Sept 15. It's gonna be fun...

Marc Bertucco

Aug 09, 2013 at 11:54 PM

Another question for the trackies. Tomorrow's first race of the day is a "3K Scratch."

What is the significance of calling it such as opposed to other categories in the same program racing "5 lap scratch" or "10 lap scratch?" Isn't the 3k scratch, just a 9 lap scratch race? Or is there a technical/tactical difference here that I'm missing out on?

eragot

Aug 10, 2013 at 12:30 AM

Nope

twoyacks

Aug 10, 2013 at 02:16 AM

I went to watch some team TT's on Wednesday....this was a little boring....I have been doing some training on my fixie...I am waiting for some Cane Creek brake levers as I need brakes soon or I'm going to have a really bad day. If I can grab a bike from the storage box at the track I may race next Wednesday.

Andrew Da Silva

Aug 10, 2013 at 04:02 PM

Want to hold/time for some standing laps?

Andrew Da Silva

Aug 10, 2013 at 04:02 PM

Ill give you a ride home

kieranleahy

Aug 10, 2013 at 09:46 PM

Marc Bertucco said:

Another question for the trackies. Tomorrow's first race of the day is a "3K Scratch."

What is the significance of calling it such as opposed to other categories in the same program racing "5 lap scratch" or "10 lap scratch?" Isn't the 3k scratch, just a 9 lap scratch race? Or is there a technical/tactical difference here that I'm missing out on?

What Ragot said. Hope you pumped your tyres up too! How'd it go?

kieranleahy

Aug 10, 2013 at 09:50 PM

Andy, Aaron - just make sure you're accurate in your timekeeping, i.e. make sure you do it from pursuit line to pursuit line, or finish line to finish line. Plus holding and timing simultaneously looks tricky ;-)

Would love to join but I'm in the UK on a short trip. See you at the Omnium next Sat!