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Building a strong core (and maintaining it) is absolutely essential if you're trying to progress and develop as a cyclist.
A strong core will also help you to remain injury free, and retain good control and stability when you’re on the bike.
A lot of people within the cycling fraternity that we know and work with don’t have a huge amount of time to train in the gym on top of their cycling training regime so a lot of the time we usually prescribe at home core exercises to complete.
This ensures that they maintain a strong functional level of strength to primarily avoid acquiring injuries of the back, hips and knees, but also to maintain good control and stability when they’re on the track cycling.
The 2 Core Exercises We Recommend for Cyclists are:
Both of these exercises can be done at home, and they will only take a few minutes of your time.
We’d recommend you complete each of these...
A little while ago we walked a young talented rider to the start line of a big event and this particular athlete (exceptional and by far the quickest and most tactful rider to contest the event) was in the best form of his life.
Quite young and new to the sport, the rider hadn’t yet experienced what it was like to be ‘challenged’ off the track in the warm-up area by other riders.
Whilst warming up, ‘exceptional-talent’, (let’s call him Jim) was approached by his competitor who mumbled a few words in his ear and tried to strike up a conversation.
Jim’s competitor then proceeded to remain in the warm up area, and encroach upon Jim’s space in the lead up to his event before he was due to race this rider…
Little did Jim know, the tactics of the impending match-sprint had already started, and when it came time to line up for the actual event, the race didn’t start on even terms...
Jim’s opponent had...
In the previous blog (The Long Way Round) our Performance Analyst Michael, wrote about the extra distances ridden when riders move up from the black line, the datum line.
Michael’s blog last week initiated some interesting debates about the benefits of both staying in the sprinters lane, and what happens when you move up (or out) to go around another rider… As you move up the track, there is further to ride and it also means that you are out of the slipstream of another rider.
If you’re new to track cycling and unfamiliar with the ins and outs of ‘The Sprint’, it’s important to know that in the final lap/s of the sprint, once it’s deemed that a rider has initiated the ‘final sprint’ (meaning no more cat and mouse tactics), the rider in front cannot leave the sprinters lane once entered. Therefore, in order to win, the rider from the back, must go up and and around the rider to get in front.
We know that the rider on...
Biomechanics, physics and maths are all the numeric elements of track cycling suit my interests completely. Gears are fixed and wheels are the same diameter, give or take a few millimetres in tyre selection. Wind doesn’t come in to play inside our lovely Anna Meares Velodrome. It does at Herne Hill in London I know. Does the wind blow at your track?
I was riding with friends on our track recently. I was coaching the ability to spot an attack coming and what position a person can be on the track to have a run down the hill and gain some free speed. For predominantly road cyclists this is a time they naturally reach for the lever to click up through the gears. The acceleration isn’t felt as keenly as when the cadence picks up, especially playing on the track on smaller gears.
This was in a bunch racing situation as opposed to Match Sprinting but the principle of the hill remains. Our track is 250m. It is 7m wide. It is also quite a bowl of a track. The straights are 41m...
Ali Disher is an Advanced Sports Dietician and works with many of the World's Greatest Athletes, including a number of Olympic Cycling Medallists. In this short video blog, Ali talks about the right types of foods to load up your dinner plate with to enhance performance!
The Track Cycling Academy are proud to have an exclusive partnership with Ali Disher and Apple to Zucchini Sports Nutrition based in Brisbane, Australia.
Ali offers online nutrition consultations to Cycling athletes from around the globe! To find out more, visit:
In the previous blog we covered off on the benefits of taking your road bike to the track on race day...
One of the benefits we highlighted was the recovery benefits that having your road bike can give you, for example:
When coming off the track after a race, your road bike is easily accessible and the gearing is usually lighter, allowing you to pedal at higher cadences - clearing lactate faster.
In this blog, we want to highlight what cadences should be achieved on recovery road rides, and why it’s so important to pedal at high cadences to achieve better recovery.
First, let’s talk about what recovery is, and for the sake of this blog, we’re talking about active recovery - that is, a session with low intensity and volume to allow your muscles to repair, getting blood moving and reducing residual fatigue within the muscles.
An example of a basic session that a cyclist would complete for an active recovery day is an hour (flat road) ride, or...
Most of us have a road bike in addition to our track bikes and will head out on the road for different types of training rides to assist with our track cycling development.
The road bike is also extremely handy when you’re incorporating a recovery ride into your training program. Road bikes allow us to pedal faster whilst travelling slower aiding in recovery by taking a heavy gearing load away from the legs.
They also allow us to complete a progressive warm up before lining up to race a track or road style event without needing to change gears on your track bike several times - saving valuable time on race day.
The benefits of having a road bike in addition to the track bike are aplenty, but what surprises us when we arrive to coach at a track event is the number of athletes who only bring their track bikes on race day. Sure, bringing your road bike may be a logistical nightmare, but if it’s possible - we’d highly recommend you travel with it on the way...
With the evolution of science and technology and as the ever-increasing number of training tools creep their way into our cycling training lives, many forget about some of the basics such as incorporating heart rate as a measure of fitness and fatigue.
In this blog, we want to offer a simple reminder about the importance and benefits in monitoring your heart rate throughout your training and competition phases.
Let’s start by talking about ‘Target Heart Rates’…
Your target heart rate is a range of numbers that reflect how fast your heart should be beating when you train. In cycling, we often segment heart rate levels into zones and focus on training within these zones to improve and monitor various areas of your physiology.
“A higher heart rate is a good thing that leads to greater fitness,” says Johns Hopkins cardiologist Michael Blaha, M.D., M.P.H.
Whilst training, you can wear a simple heart rate monitor to record and analyse...
Most of us get nervous, excited, sometimes anxious before racing, after all, you only want to do your very best, and aim to beat previous best results.
It goes without saying that preparation is key, and that preparation will comprise of a whole lot of training blocks which include technical and tactical refinement.
In this blog, we want to introduce one more ride into your training plan, and it happens within the tapering period, sometime during the week or two in the lead up to your main event.
We like to call this ride…
The clarity ride is essentially a relaxing, flat road, non-effort producing ride which usually will include a stop at the half way point, or somewhere near the end of the ride to have a drink (aka: coffee or tea).
The ride should be completed in small gears, with higher cadence (85-90rpm), and should be no longer than an hour in duration.
What is the point of the ride you ask?
If you’ve ever found yourself in a keirin, points race, scratch race, madison, elimination or any other bunch race event that involves more than 2 competitors, you may know what it feels like to be boxed in and unable to unleash your big final sprint that propels you to a top position.
Not sure what we’re talking about, have a look at the diagram below….
You will note in the diagram, the red bubble represents a rider that is 'boxed in'.
A boxed in rider usually will find two or more riders over his/her right shoulder are in close proximity, leaving no room to 'flow' forward when the bunch sprint kicks, or to make a move on his/her own. The only option if you find yourself in this position is to move to the back of the bunch. So essentially, the above diagram represents the place where you never want to find yourself, particularly at the pointy end of the race.
What you really need to achieve if you find yourself behind the lead rider (say in...