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babydinotrackboy

Member since Dec 2007 • Last active Aug 2013
  • 48 conversations
  • 801 comments

Most recent activity

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  • in Track Cycling and Velodromes
    Avatar for babydinotrackboy

    Hey there Paul!
    Been reading this thread you got here for about 4 days or so and let me tell you some typical advices.
    First of all, plan a target. Set a goal and start training towards that goal.
    Are you planning on going to national or local races?
    What races are you going to race on? 200m? 500m? 1km? 4km? 10km? keirin? madison? indiv tt? elimination? scratch?
    Second, try to do or find out what others do and try to fit that in your weekly program. Its definately has to do with age, weight, dna and numerous other facts but its worth testing everything you see or hear. Also make sure your correctly placed on your bicycle. Saddle height, saddle angle and saddle position on seat post
    Third, I am not sure how these workouts work for you, you should increase cycling and reduce weights to see if you got better results.
    If your body gets muscular and stiff you are unable to perform 180 cadence at rollers for 30 seconds.
    Fourth, why use 48x14? Try softer gear like 48x16 or 17.
    Sprints is about getting your legs rolling in maximum cadence with max speed. I suggest you warm up with a realy soft gear so your legs warmup right and then do the sprinting parts you gotta do with a bit heavier gear like 50x15 or 49x14, check the cadence and speed and when you get about 65-70km max speed for 12 days in a row, put 1t heavier chainring up front and try to reach that speed again.

    Fifth, I suppose your eating protein shakes or spinach or salmon or brown rice or anything that has to do with recovery of the muscles along with a 10 minute recovery workout.

    I am writting a lot, i know but please quote me on every issue and let me know whats your sayin or work on those aspects

    PS. Oh and about those bont t-one track shoes, they are really good, better than any other shoe in the market right now and if you buy them dont wear them too long, because they are only made for sprint events and your legs will have serious problems (i know from exp)

    If I may...

    why would being muscular make you stiff and unable to pedal quickly?

    if you do sprint training for 12 days in a row I am guessing you would be very fatigued not needing to up the gear!

    Tripe that Bonts will hurt your legs unless of course you have set the shoe plates up wrong rf the shoes don't fit you properly. the base of the track shoes is identical to the road shoes half the pros are now using at the Tour.

    The warm up part and the goal setting first is good advice though

    gearing should be an entire thread by its self and yes 3 times a week in the gym is a bit excessive unless you are dealing with some remedial issues. Otherwise 1-2 sessions a week depending on age is enough for any sprinter.

    just my 2 cents

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  • in Track Cycling and Velodromes
    Avatar for babydinotrackboy

    Fast Track Coaching Intermediate bunch race clinic
    Newport Velodrome 12-13th January 2013

    We at Fast Track Coaching understand how intimidating it can be bunch riding and racing on an indoor track, maybe you are holding back and putting off racing because you want a little bit more confidence or you don't feel you know enough about the etiquette.

    This 2 day clinic is just what you have been waiting for. Ideal for riders that have been to one of our beginners clinics and want to advance their skills or for those riding local track leagues that want to take their racing to the next level.

    In a safe and encouraging environment and with the aid of video feedback Fast Track's coaches will give you the skills and knowledge to take your track riding to a whole new level.

    Course includes
    • Pace controlled practice races
    • Groups to cover different fitness levels
    • Advanced bunch riding skills
    • Flying lap practice
    • Tactical and bunch positioning advice
    • Video feedback
    • Track etiquette

    This will be a limited size camp to ensure each rider gets a lot of individual attention, encouragement and feedback.

    We also offer individual bike fits at £35 each. Get your bike fitted to you by an expert and maximize your potential.
    Email to info@fasttrackcoaching.biz or call today for a booking form

    David Le Grys 07930 648469 Lee Povey 07967 000269

  • in Track Cycling and Velodromes
    Avatar for babydinotrackboy

    They are very tight to get in and out of if turned up correctly. That is just how you are, most riders hit there heel to bash the show out.

  • in Track Cycling and Velodromes
    Avatar for babydinotrackboy

    Sorry but its full now

  • in Track Cycling and Velodromes
    Avatar for babydinotrackboy

    Do you want to ride a steep indoor track but have not had the confidence or the opportunity?

    Fast Track Coaching Beginners-Intermediate clinic Newport Velodrome 18th November 2012

    Probably the best and most fun way to learn track cycling in the world with special guest rider Olympics Silver medalist Ross Edgar!

    This 1 day clinic will cover all aspects of track cycling and how to ride a steeply banked wooden track. We will have groups of differing abilities allowing you to progress in safety at your own pace.

    Aimed at novice and intermediate riders we will give you the confidence and ability to ride on one of Britain’s indoor tracks, a truly exhilarating experience! You will leave the course with the knowledge and competence of a skilled track rider, having learnt in a fun and unintimidating environment. Track bikes are available to hire direct from the velodrome, or bring your own

    Course includes
    • How to ride a banked track
    • Basic track riding etiquette
    • Group riding skills
    • Track awareness
    • Advance Track skills and technique's
    • Mock races

    All abilities welcomed, you don't even need to have ridden a track bike before.

    This will be a limited size camp to ensure each rider gets a lot of individual attention, encouragement and feedback.

    We also offer individual bike fits at £35 each. Get your bike fitted to you by an expert and maximize your potential.

    Email to info@fasttrackcoaching.biz or call today for a booking form

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