2017 track training- 1km TT, Keirin .. Sprint

kumate_champ07

2016 was a quiet year for me at the track. I had no motivation for the tough training needed to get from sedentary to A group track league fitness. with no commuter bike for 8 months and my track bike stored away I had no exercise except for the 1km walk to the shops for junk food. I eventually got a new bike sorted and got some gym sessions done. lots of leg work but unfortunately mostly machines, I got alot of strength back , probably back to 90% after 3-4months.

my fitness was nowhere near good enough for A's, I struggled with B's until the last race of my season ,I managed to hang at the back during a scratch and found a sprint in me at the last lap , went like a rocket up to 5th but was too far from 3rd so sat up on the home straight, I was surprised and realised those quick short commutes after leg workouts + monday night training got me back to strong B group form. I finally got the fire back.

I stayed out of all championships except for the team sprint which was the only reason I raced this year/bought a licence.

this season I began @123kg in July, finishing at 121kg end of august.
last year I was 117kg in may and 107kg in august

today I am 117kg and aiming for 100kg (and a skinsuit)

Training: kurt kinetic road machine with pro flywheel, Continental trainer tyre at 110psi , roller&tyre cleaned before each session with acetone, pumped to 110psi every 3-4 days.
3 full turns of resistance knob , after 15min warmup I turn it another half turn, 5 mins later total of 4 turns as the resistance has changed with the fluid having heated up.

I used different files on the roller to add grip so theres no tyre slippage. with all of these steps I can be sure my training data is consistent

I use a Garmin 500 with HRM, I put custom training programs on it.

speed to watts partial chart
-/+ 2%

30 km/h = 18.64 mp/h 222 watts
31 km/h = 19.26 mp/h 239 watts
32 km/h = 19.88 mp/h 256 watts
33 km/h = 20.51 mp/h 273 watts
34 km/h = 21.13 mp/h 290 watts
35 km/h = 21.75 mp/h 318 watts
36 km/h = 22.37 mp/h 336 watts
37 km/h = 22.99 mp/h 354 watts
38 km/h = 23.61 mp/h 376 watts
39 km/h = 24.23 mp/h 400 watts

40 km/h = 24.86 mp/h 425 watts
41 km/h = 25.48 mp/h 451 watts
42 km/h = 26.10 mp/h 478 watts
43 km/h = 26.72 mp/h 506 watts
44 km/h = 27.34 mp/h 535 watts
45 km/h = 27.96 mp/h 565 watts
46 km/h = 28.58 mp/h 596 watts
47 km/h = 29.21 mp/h 628 watts
48 km/h = 29.83 mp/h 661 watts
49 km/h = 30.45 mp/h 696 watts


my focus is on 30sec,45sec,1min power sessions.

this is week 2.

27/9/2016
3T) 15 mins progressive warmup (I record data for this too)
3.5T) 5 mins (1min@28km/h, 1min@36.4km/h, 3mins@29.3km/h)
4T) 15mins (1min@28km/h, 1min@38.5km/h, 4mins@28.3km/h, 1min@39.7km/h, 5mins@27.6km/h, 1min@42.3km/h, 2mins@27.6km/h

15mins @29.7km/h



yesterday 36.3km/h vrs today 36.4km/h
37.1km/h 38.5km/h
38.4km/h 39.7km/h
40.9km/h @avg168bpm 42.3km/h @avg169bpm,487watts



supplements protein blend, glutamine, leucine, BCAA, taurine, multi vitamin, zinc, magnesium, alpha lipoic acid. I will be adding in citruline malate when training gets more intense and beta alanine probably around march'17
food info to follow later


goal: 600watts for 1minute before end of 2016

my kilo is broken into 3parts :
1) a/standing start + b/acceleration
2) 500m @ top speed
3) 200m of holding on

I can do 1 or 2, or 1+2, but not 1+2+3. the 3rd part will be trained using tabatas

Im not sure Im sticking to 1minute , I may do 55seconds, also 30 seconds at higher speed. my target time for national champs is 1:10 or lower,

Im just setting benchmarks at the moment. I reckon Im only at 97% for that 1 minute, my power actually goes up slightly during the last part so I still have something left in the tank. my heart rate is 10 beats higher now vrs when Im at 'full fitness'. that will come down in the next couple of months

so turbo sessions at home, 5-6 days per week. gym 3+ days a week.
spring'17 track sessions 2-3 days per week: standing starts + flying laps

kumate_champ07

friday last week was a 5min test, avg 174bpm(max184) @322 watts. I think I might have had this up around 400 one season.

kumate_champ07

tonight was the same format as last time, except for a few mins extra rest before the main 15 min block of 3x 1min efforts
overall my heart rate was a little lower, possibly as I didnt have a coffee, I expected to not hit my targets because I left it late tonight and was feeling lazy. but I hit them all with new PB's for each,


1min @512 watts ,HR avg 167bpm ,max 178bpm

this felt different to last time, my legs rather than my lungs&heart suffered, it took more mental effort to push during the last 10 seconds. I expect it to feel like that(tonight a@60sec) with around 150m to go during race day

kumate_champ07

tonight 35 second testing, no caffeine and relatively fresh

1)35 seconds @475 watts, HR avg 145bpm, max 158bpm, cadence 106rpm
2)35 seconds @540 watts, HR avg 153bpm, max 165pbm, cadence 112rpm
3)35* seconds @585 watts, HR avg 157bpm, max 169bpm, cadence 116rpm
4)

---

(target 660watts)

*'gave up' during last 5 seconds, my targets were a little too high for tonight.

this week total (turbo trainer only)
100km @222watts,HR146bpm/179bpm
last week 92km@220watts,HR150bpm/184bpm.

Im making steady progress,
next weeks goal 120km. eventually 200+km p/w as I try to shed some pounds, I will probably weigh
117kg again tomorrow. diet is not great at the moment, cheat day sometimes becomes cheat weekend, or mid week+ saturday. if I dont buy it I cant eat it, when ice cream is 75% off its hard to say no

kumate_champ07

so after my last session, I went out on a session! made it to the off license just in time and proceeded to get stupid drunk and hang out with a couple of friends till early in the morn. did it effect my training, nope! wanted to train the next day after I shook off the hangover, which should have been alot worse. decided I would keep with the scheduled day off

this evening I was pretty hyped, new music & strong coffee. Ive started 5g of creatine(Creapure) today, and 6g of citruline malate 40 mins before workouts. the creatine can be taken any time and is not needed during rest days. the citruline malate is before training, and it helps alot with recovery, I dont think it improves performances tho. beta alanine helped alot 2 years ago, but I want to check how far I go without it, it helps buffer lactate out of the muscles, its natural and safe. I will use 8g of citruline before weight training, currently 3 weeks away from the gym

total time: 50mins @233 watts, HR avg 151bpm, max 181bpm, avg cadence 77rpm

1min @36.6km/h, HR avg 155bpm, max 164bpm, avg cadence 93rpm
1min @39.1km/h, HR avg 159bpm, max 168bpm, avg cadence 99rpm
1min @43.8km/h, HR avg 172bpm, max 181bpm, avg cadence 111rpm
(43.8km/h=530watts)
1min @39.1km/h, HR avg 163bpm, max 171bpm, avg cadence 99rpm

kumate_champ07

35 seconds @632watts , HR avg 167bpm, max 176bpm, cadence avg 121rpm
(last week: @585watts, HR avg 157bpm, max 169bpm, cadence avg 116rpm)

there was a progressive drop after 25 seconds, possibly because its so close to yesterdays 'all out' effort

new target 660watts

I'm currently using 50:16 for everything, changing to a 51T next time. the plan is to increase slowly over time. I think my kilo cadence will be 105rpm, wont know untill summer

kumate_champ07

after my last session I had to rush off to catch a train, I arrived just time in a sweaty mess with no seats available. I managed to avoid red lights on the way and I got a pretty good gauge of my fitness, no heavy breathing or soreness. Ive done that rush to catch the train many times, its a nice feeling when you race thru the city at max (&safest) speed with not much physical effort required

tuesday :I did a medium intensity road cycle in Kildare. and ate too much sweets, was visiting family

wed night back to the gym, sets of 5, heavy. with my working weight I bang out 5 and stagger over to the spin bike, 220+rpm for around 5 seconds, then stagger back over and catch my breath, repeat 3 times. I did this with leg extensions and leg curls

finished with drop sets on the lat machine

thurs night deadlifts, followed by single arm barbell press. my core is a weak link at the moment, so I need to bring back squats, my deadlift max has dropped. lower back needs a lot of work

tonight: gear 51:16
1min @360watts @77rpm avg HR 155bpm,
1min @427watts @100rpm avg HR 160bpm
1min @560watts @112rpm avg HR 172bpm (followed by rest to catch my breath and turn away from death)
1min @432watts @100rpm avg HR 160bpm

tonights main effort was close to what a kilo would be like on the day, the power drop off in the second half is normal but not what I had initially planned for tonight. on the track my momentum would carry me to the finish line. I felt like I was a few seconds away from death tonight, had to focus hard on staying calm and getting in oxygen.

kumate_champ07

week 4: 134km @ 240watts, avg 146bpm, max 174bpm, 51:16 avg cadence 76rpm
(week 3: 69km @ 230watts, avg 148bpm, max 182bpm, 50:16 avg cadence 76rpm)

new PB 35 seconds @685 watts
weight 116kg (height 6ft 3")

Ive increased frequency of efforts and shortened the rest time, each effort is repeated at the same intensity rather than ramping them up.

kumate_champ07

today-

gear ratio 52:16

1hour @247watts, HR avg 153bpm, cadence avg 76rpm

new PB 35seconds@725watts HR avg 166bpm max 176bpm avg 121rpm

tonight was harder than expected, I went up from 51 to 52T chainring,
ate very little yesterday and today, just enough to get by.
I spent last night working out cadence and gears,

my 30second efforts are always 121rpm, 60seconds @111rpm, and total @76rpm. my heart rate was much higher tonight, I will wait for it to adjust and perhaps go to 53T in 10 days, or a smaller jump of 49:15 before that.


a 1min 10 second kilo requires an avg speed of 51.4285 kmh

52:14 110rpm - 51.39 kmh

these are the splits I need

250m 20 seconds 45.0000 kmh
250m 16 seconds 56.2500 kmh
250m 16.5 seconds 54.5454 kmh
250m 17.5 seconds 51.4285 kmh

for comparison

1.08.31 Martyn Irvine 2010
1.06.79 Eoin Mullen 2016 * I think this was done with sprint bars
1.05.577 Cameron Karwowski 2016(?)

kumate_champ07

correction* 35seconds@715watts , I knew 725 seemed too big a jump

started much earlier today
1 hour @258watts
lots of 30 second intervals

Im now down to 115kg

unintentionally had the last 2 days off but kept my diet in check

kumate_champ07

1hr @260watts, HR avg 151bpm max 168bpm ,cadence avg 78rpm

some 10 second sprints, 30 second & 1 min efforts,

no targets for those, just trying to keep the overall pace high and recovery short.

kumate_champ07

Ive been training less on the turbo, I had to re-evaluate the direction I was going. Ive dropped the pace between efforts because the sessions where becoming more endurance based,

Ive had 4 squat sessions since last update here. Im using the safety squat bar and a box, 3 reps with 15-30 seconds rest between sets( 1 second on the box), repeated until I sense my form is about to get sloppy or my speed has slowed down. Im doing them as explosive as possible, 8-10 sets total

Im not too worried about writing things down for the gym at the moment but will get a gym diary ready soon

my heart rate has come down, my weight got down to 114kg but my legs are getting bigger, I have probably gained weight from the creatine too. Im not sure where my times are at the moment, Ill try test something tomorrow

kumate_champ07

quick update, I switched to mostly weight training, commencing turbo work when the track opens. I needed to focus on gaining as much strength as possible. so currently building muscle which I will condition later.

I stayed at 117kg for December but I'm gaining alot of muscle mass now.

last year I worked up to 170kg box squats for singles/doubles, now Im at 210kg. leg curling 18stone(?), max stack is 20. leg extension 152.5kg x 5-8, it doesnt go heavier

I mostly box squat with 100kg for 10 sets of 3 reps, 30-60seconds rest between sets, and test 1 rep max every 2 weeks. 100kg sounds low but its all about speed with this, 1 second pause on the box and explode up. I need to use chains with this but they arent long enough at the gym, will see if they can get some quicklinks to join pairs together

I removed leg press machine as it puts too much strain on my lower back, I changed to a safety bar for squats with barefeet rather than my lifting shoes. I no longer have back pain from training. deadlifts are a problem for me so Ive taken them out for now

Im nursing some tendonitis in my left knee, I had a tight glute and should have known I was compromised, went too heavy. at least I know how I got it so can prevent it from reoccurring. knee over foot position can also trigger it


Im hoping all of this will greatly improve my standing start, but the most important thing right now is Im enjoying the gym alot and even training my disco muscles just for the fun of it

kumate_champ07

so its 2 weeks now since I took up MMA, Im gonna see how far I can take it at an amateur level, might not even fight but would like at least 1 proper fight to test myself, the training is alot of fun and makes cycling a bike seem very boring. I like the dynamic movement, problem solving and reactions. my body is quickly adapting to 3d movement, vs 2d aspect of pedals rotating in circles

Im hoping the 2 sports can be synergistic. sometimes a fight can be won simply by being fitter than your opponent.