I am heading to Asheville tomorrow and plan to ride on the Mellowdrome. Anybody got a good 60-90' or so workout they really enjoy on the track? Something like 20' warmup, then 5 lap reps- 3 laps easy then build over 2 laps to balls out sprint last 200 meters? repeat 10? times? Will be riding an 81' (39X15) fixed gear that I use on the road.
I am starting to workout with a HR moniter. AM an old man (41) and would like to maybe race next year (used to be cat 3).Been busy working, children, and such that racing difficult with prior career. (Physician, now in outpatient clinic, finally weekends off, YOO-HOO) Am a sprinter, hate TT. Good shape, max HR 191 with lactate threshhold of 171, VO2 max 47.5 (damn genes).
I am heading to Asheville tomorrow and plan to ride on the Mellowdrome. Anybody got a good 60-90' or so workout they really enjoy on the track? Something like 20' warmup, then 5 lap reps- 3 laps easy then build over 2 laps to balls out sprint last 200 meters? repeat 10? times? Will be riding an 81' (39X15) fixed gear that I use on the road.
I am starting to workout with a HR moniter. AM an old man (41) and would like to maybe race next year (used to be cat 3).Been busy working, children, and such that racing difficult with prior career. (Physician, now in outpatient clinic, finally weekends off, YOO-HOO) Am a sprinter, hate TT. Good shape, max HR 191 with lactate threshhold of 171, VO2 max 47.5 (damn genes).
Thanks
With a VO2max of 47 you'd better be a sprinter!
It really depends what your objectives are, but if you're there mainly for fun then try some windups at the top of the "banking" and dive down into the turns to get the fun of going fast around the "turns". You might also try some out of the saddle stuff while going down, and up the banking in the turns. I like to do this to get the feel of a new track and to prepare for attacking down the banking in various places around the track.
That gear is kinda small for going fast. Got anything near an 88-90?
I'll change out the chainring and cog to a 47X15. I've ridden the Mellowdrome a few times. It used to be a dirt modified raceway (auto), banking not too steep. I'm an expert at wheel sucking and I've got a great jump and top end speed. Always been a sprinter; swimming, cycling. I can't escape my genetics. Just work at AT and try to increase it (HAHA)
I'll change out the chainring and cog to a 47X15. I've ridden the Mellowdrome a few times. It used to be a dirt modified raceway (auto), banking not too steep. I'm an expert at wheel sucking and I've got a great jump and top end speed. Always been a sprinter; swimming, cycling. I can't escape my genetics. Just work at AT and try to increase it (HAHA)
Hmm just training on a track is kinda pointless. The best thing you can do on a track is race against other people, if you aren't doing that its relative to an indoor trainer session. Track racing (not riding) is great for learing skills to capitalize on that big sprint you have.
if you're there mainly for fun then try some windups at the top of the "banking" and dive down into the turns to get the fun of going fast around the "turns".
By all accounts, the Mellowdrome is far too mellow for this to be much fun.
Hmm just training on a track is kinda pointless. The best thing you can do on a track is race against other people, if you aren't doing that its relative to an indoor trainer session. Track racing (not riding) is great for learing skills to capitalize on that big sprint you have.
What wattage can you put out (max)?
The cycling club works out Saturday morning and I have ridden with them but I can't make that. Maybe someone will show up who will do a workout. My max wattage is like 320 or so, the results are at home and I'm not. I just want to get out on the track as I live a few hours away and would like to get a workout. At least I can beat the 5 yo riding around.
It would be best to have some guys to show you the ropes. If not try Warrens workout. Just dont spend alot of time looking for the banking to roll off🙂
The cycling club works out Saturday morning and I have ridden with them but I can't make that. Maybe someone will show up who will do a workout. My max wattage is like 320 or so, the results are at home and I'm not. I just want to get out on the track as I live a few hours away and would like to get a workout. At least I can beat the 5 yo riding around.
if your max wattage is 320 I doubt your a sprinter either. There are people on this forum who can ride higher wattage than that for over an hour. You sure those stats are correct.
Its not a matter of having someone to work with either. Its racing someone that will improve your skills. I am talking bunches of like 10riders within 5 cm's of each other on a banked 250m track going 45-65km/h.
Sounds like your probably not upto that yet 😉 . My advice: just do what you would normally do on the road except cut out the easy km's. Be efficient as you can with your time. Secondly try not to get bored following the lines
