Improving Track Riding: Training, Skills, and Strategy

How can I get better at track riding?

To excel in track riding, a multi-faceted approach is essential, combining highly specific physiological training for power and anaerobic capacity, meticulous technical skill development on the velodrome, and strategic attention to equipment, recovery, and mental preparedness.

Understanding Track Riding Demands

Track cycling is a unique discipline demanding a precise blend of physiological prowess and refined technical skill. Unlike road cycling, track events are typically short, high-intensity efforts, often requiring explosive power, rapid acceleration, and sustained anaerobic output.

• Physiological Demands:
  • Anaerobic Power and Capacity: The ability to produce maximal force rapidly and sustain high-intensity efforts for durations ranging from a few seconds (e.g., Kilo, Match Sprints) to several minutes (e.g., Points Race, Madison). This relies heavily on phosphocreatine and glycolytic energy systems.
  • Muscular Strength: High levels of lower body strength, particularly in the quadriceps, glutes, and hamstrings, are crucial for generating the torque required to accelerate and maintain high speeds on fixed-gear bicycles.
  • Repeated Sprint Ability: Many track events involve multiple high-intensity efforts interspersed with brief recovery periods, necessitating efficient lactate clearance and rapid energy system replenishment.
• Biomechanics & Skill:
  • Bike Handling: Precise control on a fixed-gear bike with no brakes, navigating steep bankings and close proximity to other riders.
  • Pacing and Tactical Awareness: Understanding race dynamics, conserving energy, and executing strategic moves at critical moments.
  • Aerodynamic Positioning: Maintaining an efficient, low-drag body position to minimize air resistance at high speeds.

Foundational Training Principles

Effective training for track cycling must adhere to core exercise science principles to elicit the desired adaptations.

• Specificity of Training: Your training should closely mimic the demands of track racing. This means incorporating high-intensity, short-duration efforts, sprint work, and velodrome-specific drills.
• Progressive Overload: To continue improving, the training stimulus must gradually increase over time. This can involve higher intensity, longer durations of effort, more repetitions, or reduced rest periods.
• Periodization: Structuring your training into distinct phases (e.g., off-season, pre-season, in-season) allows for optimal physiological adaptations, prevents overtraining, and ensures peak performance for target events.
• Individualization: Training plans should be tailored to your current fitness level, strengths, weaknesses, and specific event goals.

Key Physiological Adaptations for Track Cycling

Targeted training programs are essential to build the specific physiological attributes required for track success.

• Developing Anaerobic Power and Capacity:
  • High-Intensity Interval Training (HIIT): Incorporate intervals at or above your VO2max, with short recovery periods. Examples include 30-second maximal efforts followed by 30-second recovery, repeated for 6-10 sets.
  • Sprint Training: Practice standing starts, flying sprints, and specific race efforts (e.g., 200m, 500m, Kilo efforts) on the track. Focus on maximal power output and acceleration.
  • Over-Geared Efforts: Riding a larger gear than typically used, particularly at lower cadences, helps build muscular strength and the ability to push high watts.
• Improving Aerobic Base (for recovery and longer events):
  • While track events are primarily anaerobic, a solid aerobic foundation improves recovery between efforts and is crucial for endurance track events (e.g., Points Race, Scratch Race, Madison).
  • Zone 2 Training: Incorporate steady-state rides at a moderate intensity (e.g., 60-75% of FTP or 70-80% of Max HR) to improve cardiovascular efficiency and fat oxidation.
  • Tempo Efforts: Sustained efforts at a comfortably hard pace (e.g., 75-90% of FTP) improve lactate threshold and sustained power.
• Enhancing Muscular Strength and Power:
  • Resistance Training: Focus on compound, multi-joint movements that target the major muscle groups used in cycling.
    • Lower Body: Barbell squats (back and front), deadlifts (conventional or sumo), lunges, leg press. Emphasize heavy loads with lower repetitions (3-6 reps) to build strength.
    • Plyometrics: Exercises like box jumps, broad jumps, and bounds improve explosive power and rate of force development, translating directly to sprint acceleration.
    • Core Strength: Planks, Russian twists, and stability ball exercises enhance power transfer and maintain an aerodynamic position.

Mastering Technical Skills on the Velodrome

Technical proficiency is as vital as physical fitness on the track.

• Bike Handling and Control:
  • Line Holding: Practice riding a consistent line on the track, especially through the bankings.
  • Body Position: Maintain a stable, aerodynamic position, using your core to absorb track undulations rather than your arms.
  • Looking Ahead: Always look several riders or meters ahead to anticipate movements and react safely.
• Pacing and Tactical Awareness:
  • Effort Distribution: Learn to gauge your efforts for different events – knowing when to conserve energy and when to unleash maximal power.
  • Race Craft: Understand common race scenarios, such as positioning for sprints, bridging gaps, and responding to attacks.
• Cornering Technique:
  • Entry: Enter the banking smoothly, allowing the centrifugal force to push you into the banking.
  • Apex: Maintain a consistent line through the middle of the banking.
  • Exit: Smoothly transition off the banking, maintaining speed. Practice riding various lines on the track to adapt to different race situations.
• Group Riding Etiquette and Safety:
  • Holding a Line: Ride predictably and avoid sudden movements.
  • Communication: Use verbal cues or hand signals when necessary, especially in team events.
  • Awareness: Be constantly aware of riders around you, particularly in close quarters.

Equipment, Recovery, and Nutrition

Optimizing these areas provides the marginal gains necessary for top performance.

• Bike Fit and Equipment Optimization:
  • Professional Bike Fit: A precise bike fit maximizes power transfer, comfort, and aerodynamics.
  • Gear Ratios: Experiment with different chainring and cog combinations to find the optimal gear for specific events and your power profile.
  • Aerodynamics: Invest in aero handlebars, wheels, and a skin suit to reduce drag, which is critical at high speeds.
• Recovery Strategies:
  • Sleep: Prioritize 7-9 hours of quality sleep nightly for muscle repair and cognitive function.
  • Active Recovery: Light spinning or stretching helps flush metabolic byproducts and promotes blood flow.
  • Massage/Foam Rolling: Aids in muscle recovery and flexibility.
• Nutrition and Hydration:
  • Fueling Performance: Consume adequate carbohydrates before and during intense training/racing to provide energy.
  • Protein for Recovery: Ensure sufficient protein intake to support muscle repair and growth.
  • Hydration: Maintain optimal hydration levels, especially during high-intensity sessions.

Mental Fortitude and Race Strategy

Mental preparation is a cornerstone of elite track performance.

• Race Simulation and Visualization: Practice race scenarios in training to build confidence and refine tactical responses. Visualize successful rides and strategic maneuvers.
• Managing Pre-Race Nerves: Develop routines and techniques (e.g., deep breathing, positive self-talk) to manage anxiety and focus before events.
• Tactical Decision-Making: Learn to read the race, anticipate moves, and make split-second decisions under pressure. This improves with experience and deliberate practice.

Progressive Training Plan Considerations

A well-structured annual training plan is crucial for sustained improvement and peak performance.

• Off-Season (Base Building): Focus on building general aerobic fitness, muscular strength, and addressing any weaknesses. Intensity is lower, volume is higher.
• Pre-Season (Specificity & Intensity): Gradually increase intensity and incorporate more track-specific efforts, reducing overall volume slightly. Refine technical skills.
• In-Season (Maintenance & Peaking): Maintain fitness with targeted high-intensity efforts, reduce volume to promote recovery, and focus on peaking for key races.
• Post-Season (Active Recovery): A period of reduced training load and unstructured activity to allow for physical and mental recovery before beginning the next training cycle.

Conclusion

Becoming proficient in track riding is a journey that demands dedication to both physical and technical mastery. By systematically developing your anaerobic power, refining your bike handling skills, optimizing your equipment, and prioritizing recovery and mental preparation, you can unlock your full potential on the velodrome and significantly enhance your performance. Consistent effort, intelligent training, and a passion for the sport are your greatest assets in this challenging and rewarding discipline.