Track cycling is a discipline that demands exceptional fitness, endurance, and speed. With track cyclists achieving remarkable feats like covering 100 meters in under 10 seconds and reaching speeds exceeding 60 miles per hour, it’s clear that their training regimen requires utmost precision. Olympic medalist and track cycling legend Marty Nothstein shares valuable insights into the most effective exercises and practices for aspiring track cyclists looking to enhance their performance.
Speed endurance stands as a vital component for track cyclists, as it determines their ability to sustain high speeds over prolonged periods. Given that track cyclists often race for approximately 30 minutes at speeds around 45 km/h (28 mph) or more, developing speed endurance becomes paramount. However, the significance of speed endurance extends beyond track cycling, as it can prove beneficial in various other sports as well.
Improving cycling endurance is another key aspect for track cyclists, and this can be achieved by gradually building up a consistent traveling pace. Begin with a thorough warm-up, gradually increasing your cycling speed. If you experience any discomfort in your legs, slow down until the discomfort subsides before resuming a higher cycling speed. Once warmed up and cycling at an increased pace, aim to maintain this rate of pedaling for as long as possible while maintaining proper form, ensuring your shoulders are back and chest is out.
Monitoring your heart rate during cycling workouts is crucial, particularly for those new to track cycling exercises. Utilizing a heart rate monitor (HRM) provides an effective way to gauge the intensity of your workouts. HRMs, available in the form of watches, chest straps, and smartphone apps, measure your pulse and display it on an LED screen. By keeping track of your heart rate, you can better assess your exertion levels and optimize your training sessions.
The terrain and roads where you train in track cycling significantly impact your overall performance. Marty Nothstein advises seeking smoother and less bumpy biking roads for optimal results. When encountering rougher surfaces such as dirt roads or mountain trails, utilizing wider track bike tires allows for increased space between the wheel and the trail surface. This helps absorb bumps, preventing them from directly affecting your body and impeding your biking speed. If you desire additional protection on rough terrain without compromising speed, consider using track bike tires with taller treads on one side, providing enhanced grip while still ensuring stability during high-speed cornering.
In conclusion, aspiring track cyclists can benefit greatly from implementing effective exercises and practices into their training routines. Developing speed endurance, improving cycling endurance, monitoring heart rate, and selecting appropriate terrains and roads are all vital aspects emphasized by Marty Nothstein. By following these guidelines and dedicating themselves to disciplined training, track cyclists can enhance their performance and take significant strides toward achieving their goals in this exhilarating sport.