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Thursday Training is on

Just because it’s winter does not mean your track bike has to stay in the shed, many still preach the value of a training session using a fixed wheel to promote leg speed.

The structure of the Thursday evening session is to allow all ages to get a solid session in with 15 minute “blocks” divided into 3 speed zones of 5 minute duration.

The 5 minute, 35kph block is designed for the U13/15′s, depending on their gear choice (76-72) they will spend this time at 90 -100 rpm, or if they “gear up” by increasing their rear cog by 1 tooth (72-68) they can spin between 100-110 rpm.

The speed increases to 40kph to cater to the “fitter” U15/17′s and those older riders looking for working on leg speed or aerobic fitness (on an 81″ gear this gives them 100rpm)

The final 5 minutes is at 45 kph an U17 can expect to be pedalling at around 115 rpm and those on a 72″ can use this speed for some sprint work by dropping onto the back of the group for 10 secs for a 130+ effort.

Already many riders have improved and are now riding into the higher speed zones, once you can’t keep up you stop and get a drink, then roll round to recover before the set starts again.

If you keep note how long you last you will be able to gauge your improvement as you last longer.

If you complete the 2 hours you can expect to have covered 75km!!!

If you add the hour of power which is 43-45km you have 120km in the bank.

The most important thing to remember is to bring your rollers or mag trainer in case of rain as we have an indoor session as a back up.

$5 is all it costs and is open to all CA licensed riders.

Oh, and incase you’re thinking it’s a bit too cold or windy here’s a bit of tuff love, I don’t have a car at the moment so I have to ride Neville the wonder bike at 80kph (if it’s a tail wind) up and back home.

Thats a 250km round trip, add the 120k’s of training and that equals a numb bum!! (and I get home around midnight)

Coach out.

This entry was posted by C. McFarlane on Wednesday, April 25th, 2012 at 2:12 pm and is filed under Track, Training.