/r/Velodrome

Photograph via snooOG

A subreddit for all things related to track cycling, whether you are a veteran competitor or just curious about learning more about the most noble of sports. Whatever you do, don't stop pedaling.

/r/Velodrome

4,994 Subscribers

1

I asked Chat GPT to write a 3 month winter training block so I can be more competitive at my local velodrome in the Spring - CC welcome

My FTP is 301 but I'm 6'3/220 (strength sports background), local velodrome only does tempo races so I'm trying to improve my cardio on a trainer during winter time. How reasonable is this plan? Any glaring issues or things missing? Thanks/sorry if this is dumb

Month 1: Endurance & Power Building

  • Week 1
    • Session 1: 4 x 10 min @ 88-94% FTP, 5 min rest
    • Session 2: 4 x 3 min @ 105-120% FTP, 3 min rest
    • Session 3: 3 x 12 min @ FTP, 6 min rest
  • Week 2
    • Session 1: 4 x 10 min @ 88-94% FTP, 5 min rest + 4 x 15-sec sprints, 2 min rest
    • Session 2: 4 x 3 min @ 105-120% FTP, 3 min rest + 5 x 15-sec sprints, 2 min rest
    • Session 3: 3 x 12 min @ FTP, 6 min rest
  • Week 3
    • Session 1: 5 x 8 min @ 90-95% FTP, 5 min rest
    • Session 2: 5 x 3 min @ 110-120% FTP, 3 min rest
    • Session 3: 2 x 15 min @ FTP, 8 min rest
  • Week 4 (Recovery)
    • Session 1: 3 x 8 min @ 85% FTP, 5 min rest
    • Session 2: 2 x 10 min @ 90% FTP + 5 x 10-sec sprints, 1 min rest
    • Session 3: 2 x 12 min @ 90% FTP, 6 min rest

Month 2: Increasing Intensity

  • Week 1
    • Session 1: 5 x 2 min @ 125-140% FTP, 3 min rest
    • Session 2: 6 x 6 min (2 min @ 95% FTP / 2 min @ 105% FTP), 6 min rest
    • Session 3: 8 x 30-sec sprints, 4 min rest
  • Week 2
    • Session 1: 5 x 2 min @ 130-140% FTP, 3 min rest
    • Session 2: 6 x 6 min (2 min @ 95% FTP / 2 min @ 105% FTP) + 4 x 20-sec sprints, 2 min rest
    • Session 3: 8 x 30-sec sprints, 4 min rest
  • Week 3
    • Session 1: 4 x 3 min @ 125-135% FTP, 4 min rest
    • Session 2: 6 x 5 min @ 105% FTP, 4 min rest + 6 x 10-sec sprints, 1 min rest
    • Session 3: 10 x 20-sec sprints, 3 min rest
  • Week 4 (Recovery)
    • Session 1: 3 x 5 min @ 90% FTP, 5 min rest
    • Session 2: 2 x 10 min @ 90% FTP + 5 x 15-sec sprints, 2 min rest
    • Session 3: 3 x 5 min @ 90% FTP, 5 min rest

Month 3: Race-Specific Preparation

  • Week 1
    • Session 1: 3 x 5-8 min @ 100-110% FTP, equal rest
    • Session 2: 12 x 30-sec on (150% FTP), 30-sec off
    • Session 3: 10 x 20-sec sprints, 3 min rest
  • Week 2
    • Session 1: 3 x 5-8 min @ 105% FTP, equal rest
    • Session 2: 12 x 30-sec on (150% FTP), 30-sec off + 4 x 15-sec sprints, 1 min rest
    • Session 3: 6 x 3 min @ 110% FTP, 5 min rest
  • Week 3
    • Session 1: 2 x 5 min @ 105-110% FTP, 10 min rest
    • Session 2: 8 x 30-sec sprints, 4 min rest
    • Session 3: 3 x 5 min @ 95% FTP, 5 min rest
  • Week 4 (Taper)
    • Session 1: 2 x 3 min @ 110% FTP, easy spin
    • Session 2: 2 x 3 min @ 110% FTP + 5 x 10-sec sprints, 1 min rest
    • Session 3: Easy spin for recovery
13 Comments
2024/10/30
15:54 UTC

4

Glue failing on handmade clinchers?

Has anyone experienced the glue failing on handmade clinchers after very little use?

This is the second tyre this has happened to with the tread separating from the tyre more and more after each use, rear tyre both times (this might just be a coincidence), each tyre has probably lasted circa 100 miles.

  • Challenge Pista SC 700c x 23c clinchers

  • H PLUS SON SL42 rim

  • Standard inner tube

Always kept dry, and indoors. I can't figure out what the problem could be - manufacturing defect? 🤔

7 Comments
2024/10/28
20:40 UTC

2

Tiny puncture (clincher) - still safe to use for indoor training?

6 Comments
2024/10/27
21:57 UTC

14

[race thread] 2024 London 3Day

Didn't think there'd be a live stream, but it's all on YouTube!

Programme on the official website.

5 Comments
2024/10/25
18:40 UTC

5

Gearing for bunch races relative to pursuit

I'm hoping to get riding some track league soon (once I re-up my accreditation) and was curious about gearing choices.

Obviously gearing is personal but I was wondering, would you tend to gear shorter for bunch racing than say for a pursuit? e.g. Dan Bigham ran 121" for his hour record - would you expect to go shorter for bunch racing to react to attacks etc?

Thanks!

14 Comments
2024/10/24
21:13 UTC

4

UCI legality of hand position on modern endurance bars with “hoods”

I've been catching up on the world track champs and for a changed took a bit more interest in the bunch races (normally I'm all about the pursuits!)

I noticed in the scratch races especially a lot of riders were using the modern drop bars with "hoods" moulded into them to help foster a more aero position when making a breakaway.

My question is; how are the "hoods" positions UCI legal when the riders have to be resting their forearms on the bar tops for support? e.g. https://morecadence.jp/track/181687/attachment/227-20241017-str02002

Is this hand position deemed the same as the "aero hoods" (wrist/lower forearm on the ramps, maybe a single finger under the brake hoods) position used in road riding?

I checked the regs and whilst "puppy paws" are explicitly called out as being banned in road riding there's no such explicit definition for track cycling.

Thanks!

30 Comments
2024/10/24
21:08 UTC

3

Please take a look at my training program

Monday : max power (55x14 or 55x12) Start at Cadence 50 on field

interval time 5~10 second

rest time 10 ~ 15 min

5 intervals

Tuesday : 333m interval or 500m interval ( 55x14 ) start at 40~50km on track

interval time : about 20second

rest time 20 ~ 30 min

3 intervals ( One interval on its own, the rest on its heels )

Wednesday : zone 2 ride in zwift 1hour

Thursday : lactic acid training 333m flying 2lap or 3lap max gear on track

interval time : 40~60 second

rest time 30 ~ 40 min

3 intervals( all interval on its own)

Friday : Maximum Cadence ( 51x17 ) on roller trainer

interval time : 15 second

rest time 15~20 min

3 intervals

Saturday : workout ( The Wringer ) in zwift

I ride my bike in the morning and go to the gym in the afternoon and do weight training about three times a week.

Check the power meter, and we're going to give it a gradual overload.

and

I've been riding a bike for about 8 years, and I've been doing track sprinter training for a little over 2 years.
The best 200m record is about 10.5 on the practice wheel.

Are there any programs you want to add or exercises you don't need to do

thankyou

12 Comments
2024/10/23
03:57 UTC

17

Track cycling competitions are the most interesting to watch!

I love the temporary village in the middle of the track where you see athletes all together training and getting ready. In no other sports you have that. And the crowd is always amazing.

4 Comments
2024/10/22
09:12 UTC

0

I bought a srm track origin power meter

Please recommend a program that analyzes power. Desktop-only programs and mobile programs are good

I hope it's a program suitable for sprinters

3 Comments
2024/10/20
09:14 UTC

14

[Interview] Katie Archibald: Unfinished business is a toxic driver after freak injury

Katie Archibald will return to competition on the opening day of the UCI Track World Championships in Copenhagen on Wednesday, only four months after breaking a leg and tearing ankle ligaments when she tripped up in her garden.

She was ruled out of the Games after suffering the “freak injury” that badly affected Great Britain’s medal chances in the women’s endurance events.

But Archibald has returned to enjoy training more than she has done for some time, earning selection for a World Championships that comes only two months after the Olympics and with her motivation to compete at the 2028 Games in Los Angeles renewed. “It felt so clear to me so quickly [after the injury] that I wanted to go to LA,” Archibald says.

“The phrase ‘unfinished business’ is like a toxic driver, I don’t think that’s how somebody gets to the top. But the driver I do have is I know that I’m good at this, I know that I really enjoy it, I know it’s all grounded in Olympic success. I feel super-motivated for LA. I wanted just to do what I’m good at.”

Read the full interview here

4 Comments
2024/10/16
08:19 UTC

17

[Race thread] 2024 World Championships - Ballerup (DEN)

InformationOfficial website / UCI Racehub / Full entry list / technical guide
ResultsLive timing
BroadcastPDF with official broadcasters (Eurosport/Discovery+/Max in Europe, FloSports in US/Canada)
UCI streamDay 1 Youtube, Day 2 Youtube, Day 3 (Friday) stream

|Date|Medal events||Broadcast time| |-|-|-|-|:-|:-|:-| |16/10| Scratch | W | 18:30 - 20:00 CEST | | Team sprint | W | | | Team sprint | M | 17/10 | Team pursuit | M | 18:30 - 21:30 CEST | | Elimination | W | | | Keirin | M | | Scratch | M | | Team pursuit | W | | 18/10 | Omnium | W | 18:30 - 21:30 CEST | | Sprint | W | || Points race | M | || 1km TT | M | || Individual pursuit | M | | 19/10 | Omnium | M | 18:30 - 21:30 CEST | | 500m TT | W | | | Madison | W | | | Individual pursuit | W | | 20/10 | Sprint | M | 13:30 - 16:00 CEST | | Points | W | | | Elimination | M | | | Keirin | W | | | Madison | M

125 Comments
2024/10/16
07:57 UTC

3

Track handlebar with "hood grip" from AliExpress

I recently noticed that there are quite a few affordable track handlebars (around $100-150) on AliExpress that try to replicate the trend with hood grips.

For example: https://www.aliexpress.com/item/1005006313472903.html

Has anyone had experience with these? Would you recommend one?

Are there any alternatives in a similar price range?

How narrow should I go?

https://preview.redd.it/5m521o3vdxud1.png?width=1000&format=png&auto=webp&s=27de177348324085087d33118d35c288afed4ac3

16 Comments
2024/10/15
13:52 UTC

8

I have a question about the training program

Hello, I'm a track sprinter from Asia, so I'm not good at English.

Please excuse me.

I recently bought a srm power meter and I'm going to do a systematic training.

This is the first question.
Is there a site where I can find papers that have researched the latest track sprint training techniques?

Here's the second question.
When I see world-class players working out on Instagram etc, they often train for maximum cadence on top of trainers, how many sets of training like this should last for a few seconds?
Also, what is the purpose of this training?

Also, I can ride the track every day on weekdays.
If you have a good program, please let me know.

Thank you.

4 Comments
2024/10/15
07:23 UTC

3

Just Starting Out: Dolan Pre Cursa or State Black Label

Looking at both of these complete bikes and the State is about $50 usd less than the Dolan shipped to my door in the USofA. The State would come with SRAM Omniums at this price point as well. Is the Dolan worth it as I am just starting out and was certified to ride my local Velodrome last weekend? I plan to continue renting until I make a final decision; for information my track rents Pinarello Pista Aluminum bikes and the 56 seems to be a bit small at my 5'11" height / inseam / torso length but I am kicking around sizing up to a 58cm so I can stretch out a bit more; is that a good idea if going with the Dolan as I have read the Dolan's are sized a bit different?

6 Comments
2024/10/14
17:06 UTC

3

Flying 200 Sim on Trainer

Curious how everyone does theirs?

For reference I do mine as:

Slow roll-Full seated sprint-Full standing-Aero tuck.

I use a Lemond.

6 Comments
2024/10/11
22:25 UTC

5

Changing chain lengths

I have a 48T and a 59T chainring, I usually use the 48 for most of my trainings paired with a small cog but plan to use the 59 for overgeared stuff.

Because of the large size difference, i’m unable to use the same chain length for both chainrings.

I know people have different length chains to get around this but i was curious, could i use 2 master link sets to essentially “clip on” a couple chain links?

Additionally, my training is more track sprinter focused, so i’m wondering if quick links are safe to use and won’t snap.

9 Comments
2024/10/09
16:05 UTC

1

Velobike Lemond adaptor - stuck sprocket

I've got the Velobike fixed gear adaptor on my Lemond trainer, but managed to get the sprocket stuck on. Tried using a spanner and a chain whip at the same time but still not budging. Does anyone have any tips for getting it off without having to get a new adaptor or cutting the sprocket off?

3 Comments
2024/10/06
22:25 UTC

12

NBD - Bar Suggestions?

Picked up a new track bike and need suggestions for new bars. It currently has FSA Adventure bar - 42cm hoods/ 48cm drops. Very limited track bike experience, so just looking for a general bar that's not expensive. Deda Pista? Nitto B123 or B123AA? A regular road drop bar? Should I go as narrow as possible? Last road bike had 42cm, but switching to 40 at fitters suggestion. Located in Canada, but can get shipped to US as well.

And before anyone comments (if you're even reading this), the pic is as is when I got the bike, that is not my saddle height.

TYIA.

7 Comments
2024/10/06
05:12 UTC

5

Any Sprinters using Narrow Drivetrain?

11/128” Narrow chainring, chain and cog, what is your experience when compared to 1/8”?

9 Comments
2024/10/02
19:35 UTC

3

Upgrading Powermeter

Currently have Garmin rally pedals, i have the money to upgrade to an SRM crankset. I am a sprinter.

Is it worth the upgrade? Or money better spent somewhere else?

15 Comments
2024/10/01
20:56 UTC

2

Power meter options

What's the best/cheapest option to get power meter for my track bike (Miche advanced crankset with square taper BB)? For my roadbike I use Quark Spider on a chainring, so pedals (Garmin/favero) wouldn't be useful for my roadbike. Is there a cheaper option just to get non-drive side crank power meter that would be compatible with my BB?

8 Comments
2024/10/01
18:20 UTC

2

"Aerojacket"esque wheel covers

I've been looking into getting a rear disc for some time now but they're prohibitively expensive for where I am in life. Now I've seen Wheelbuilder's Aerojacket before and I know someone who uses it on triathlons, but they're adamant about it being incompatible with track wheels. Has anyone ever used something like that, and how did it work out?

5 Comments
2024/09/27
22:21 UTC

1

I have a problem....

i go track 3 days a week. (Sun.Mon.Tue)

im track sprinter.

how can i train the rest of the day?

last days I couldn't exercise properly because I couldn't manage my fatigue.

and My upper body is much weaker than my lower body.

i cant do bench press 40kg 10reps. (plz recommand to make stronge upper body exercise.)

and how day i train legs?

im 18 years old.

I don't want to ruin my childhood sport with my misjudgment. Help me

8 Comments
2024/09/25
15:11 UTC

2

Need tubulars for Training/Racing

Hi I do track pursuits and group races. I am finding a good cheap pair of tubulars for training and a good quality pair which I can race on. Please suggest some companies or models for both.

6 Comments
2024/09/19
12:43 UTC

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