|Looking for tips on a good 1000m TT||hayaku|
Dec 3, 2002 3:25 AM
|I have no access to good testing where I live so am trying to formulate on the road tests to give me an idea of improving performance. I chose the 1000mTT because I have a track near by and an in competition PB to rate subsequent performances on.
I would like to know what I can do to go faster, apart from training. Techniques, positions, warm ups, gearing etc. Anything would be great, I'm not a track racer so I have no idea. Thanks.
|re: Looking for tips on a good 1000m TT||RIAN|
Dec 3, 2002 4:56 AM
|This is not a distance I have a lot of direct coaching experience with, but I know some of the people behind Chris Hoy, the current World Champion. They have given me some fascinating insights into the demands of this event at top level. A kilometer might not seem that far, but it is recognised as about the hardest thing you can do on a bike. Averaging over 35mph from a standing start is quite a challenge! It's not an endurance event, but a long sprint, not unlike the 400m on the running track. However, you are looking for an extra 15-20 seconds from your anaerobic system, beyond the point where it has reached the end of its usual tolerance. The last lap is truly a living death, and that's why the top guys are prepared only to do two or three of these 'man-killer' rides per year. And it's also why there are no heats in major championships - one ride is all their bodies can produce.
If you are still interested, then be prepared for lots of strength work in the gym, including upper body development which is important for the start and acceleration phase. Plus, of course, high end anaerobic intervals to push your lactate tolerance to the limit. Even so, a big aerobic base still needs to be built to sustain the high-end workload. A high-protein/high carb diet is also essential. (you need to eat a huge amount of both!)
My advice would be to steer clear of this event if you are not a natural 'fast-twitch' athlete and look towards the 4000m pursuit as your shortest distance track event. The training for that is much more akin to road racing and time trials.
Dec 3, 2002 7:10 AM
|They don't call it the "killer meter" for nothing||brider|
Dec 3, 2002 8:07 AM
|This is by far the most painful experience on a bike I've had. Worse than the crashes, in my book. |
As posted above, it's one of those bastard events, like the 800m in track (running) where you can't train like a sprinter, and you can't train like a distance guy. You need the endurance of the aerobic freaks, and the strength of the speed gorillas.
Get some position coaching. I've seen a lot of people forego an aero position, thinking that "it's only one minute" (right, if you're really fast). Well, a good position can make the difference between first and fourth. Many competitions are decided by tenths of a second.
Lots of strength work. Standing starts (Greg Lemond's book has some good suggestions on these). Motor pacing sessions. Base work. Intervals.
Dec 3, 2002 2:40 PM
|The reason that I ask is, as others have pointed out, it's a wierd distance. I used to do these in my early racing career just for kicks (well, I used to do 1:06's on an outdoor concrete track, so there was a little bit of hope) and they are not a pure sprint event and not an endurace event. If you want to use it as an indicator for something, they are of little use, unless of course you take each 1/2 lap split and analyze it to see what skills you are good at. It won't necessarily show your progress as a cyclist or an advancement of your ftiness. All repeated efforts will show is whether you are getting better at the kilo. If you want to used a track to examine changes in fitness do a 4km effort and if you want to track changes in sustainable speed, do flying 2km efforts.|
|Thanks for your help guys...Why 1000m?||hayaku|
Dec 4, 2002 1:41 AM
|No real reason. I'd like to measure power so the first half lap or full lap would be good for that I guess. Maximum speed and time to max speed, and then speed drop off is what interested me. My cycle computer can record data so I could plot each attempt on a graph and look at what's happening. Is 1000m to long though?
Idealy I'd like to do a Wingate Power test and some kind of LT testing but the facilities where I live, unfortunately just aren't up to scratch.