Pro training for track racing

fergie said:

Seeing lots of intervals and very little miles seems to be the go here though I would mention the training of two Professional riders building up for the Track World Champs before they head back to the US Pro racing circuit.

10 days out from Nationals Pursuit: Tour of Vineyards 3 hours racing + 3.5 hours riding.
9 days out. 3 hours racing + 3 hours riding
8 days out. 4 hours racing + 2 hours riding
7 days out. 3 hours racing + extra riding
6-3 days out mix of long rides (3 hours) and erg based intervals from 3X20 Low Pedal Frequency, 5 X 5 min LF or High Freq, 10X1min LF or HF, 20 X 15 sec.
Sun. 2 days out. 5.5 hours on rolling hills
Tue. Pursuit Nationals. Hayden Roulston: 4.33 in qualifying on outdoor board track (would qualify 6th in LA World Cup {indoor board track}) Hayden Godfrey: 4.49.
Wed. 5 hour ride
Thu. 3 hours in morning, HR 2nd points race, lapped field 2 times + 1st in TP going so hard the rest of team yelling to slow down, 4.25 with three riders
Fri. HG 1st in 15km scratch race.

Both these riders were training through this event and were not going to LA World Cup (NZ sent B squad but are still winning medals) and will use Sydney World Cup to cement places for Commonwealth Games and World Champs.

Illustrates how the big boys still do a ton of miles in their preparation for elite performance in very short events (4km to 25km) as well as the full on interval efforts. HR does all his efforts on a BT erg with a bucket close by.

Hamish Ferguson
Cycling Coach

note, I don't coach either of these riders. HR's training via personal communication and HGs from his website and personal communication.

Well, it must be working well for them if they are successful.

That's a lot of riding before an event. I would think they would take a day off to get those glycogen stores topped off. I know that when I take a few days off, my legs feel great when I get back on the bike. There's much less pain during all efforts.

But that's me, I guess we're all different.

velomanct said:

Well, it must be working well for them if they are successful.

That's a lot of riding before an event. I would think they would take a day off to get those glycogen stores topped off. I know that when I take a few days off, my legs feel great when I get back on the bike. There's much less pain during all efforts.

But that's me, I guess we're all different.

They were training through our Nationals even though both were not assured a spot in the team for World Champs. Both have done very little track racing.

Some of the Kiwi riders use a very short taper of 2 days. Discussed this with a friend who thought that while runners taper for 6-7 days cyclists didn't need such a long taper.

A pursuiter I train did 12 hard days and after a 2 day rest (kicking and screaming to get her to do that) took 6 sec off her 2000m time.

Hamish Ferguson
Cycling Coach