October 16 2010 4th Annual Iron Arse 150 track ride - stats

Today was the annual 150 lap iron arse track ride, but before the ride I spent an hour in the gym doing squats and some other upper body workouts, above is the heart rate profile. The majority of the workout was spent in the Zone 3 as opposed to the 150 lap endurance ride heart rate profile where the majority of the ride was spent in Zone 5. I was using a 45x16 gear which is a 75.9 inch gear. Basically we did 150 laps in 2 hours at an average speed of about 20 mph.

Below is the stats from my cell phone using the Endomondo tracking app.

Weather today between 12 noon to 2 pm:
Temp - 58F
Humidity - 44%
Wind - 20 mph at NW

Book on "Training for the Velodrome"

I haven't come across any books dedicated solely to the sport of  training for Track Cycling. I guess Track Cycling is a secretive niche sport that it is economically unfeasible for someone to write a book - triathlon and road cycling are more popular variations of the sport. I am certainly not qualified to write a book on the subject. But if there was such a book, then the framework might go something like this:

1 - Analyzing the demands of track cycling.

2 - Assessing your health and functional strength.

3 - Testing and baseline fitness measurements.

4 - Creating a yearly training plan based on your goals.

5 - Building strength in the gym.

6 - Building power in the gym.

7 - Indoor cycling workouts.

8 - Pre-hab, core, agility workouts & stretching / massage.

9 - Converting strength and power to speed on the bicycle.

10 - Kilometer training.

11 - 500 meter training.

12 - 200 meter training.

13 - Match sprint training.

14 - Mass event and endurance training.

15 - Team events training.

16 - Motor pacing and leg speed workouts.

17 - Tactics and mental preparation.

18 - Equipment selection & aerodynamics.

19 - Gearing selection.

20 - Race day preparation.

10 10 2010 Kerin practise data

The first Kerin practise session for the season was the brainchild of Lance Woodbury and Joe Brennan. It was a very successful day, and all of us left the track with some new skills and a total of six kerin efforts consisting of five laps per kerin. There were about 20 riders for the event. First off was the flying 200 meter to group riders based on their times, above is a sampling of the times, it was cool and windy today at the track. Below is a Garmin profile of my flying 200 meter in a 92 inch gear.

Below are the Garmin speed profiles for my six kerin efforts, on the sixth effort I ran out of juice and dropped out with one lap to go. Basically efforts took place with about 20 minutes rest in between. But still my heart rate didn't want to come down, need to work on my endurance over the winter.

KERIN EFFORT #1

KERIN EFFORT #2

KERIN EFFORT #3

KERIN EFFORT #4

KERIN EFFORT #5

KERIN EFFORT #6

10 10 2010 Kerin practise video clip

10 10 2010 Kerin practise photos