Track cycling requires an extremely high level of endurance. To maintain high speeds for extended periods, you need to have excellent cardiovascular fitness and muscular endurance. Olympic medalist and track cycling legend Marty Nothsteinrecommends the following tips for improving your track cycling endurance.
Practicing proper technique and having the right equipment is essential to achieving peak performance on the track. To become a proficient track cyclist, you need to understand how to position your body and use each pedal stroke efficiently. This requires practicing correct form and staying in an aerodynamic tuck at all times. Additionally, it’s important to have properly sized components such as the bike frame, handlebars and saddle to ensure you are comfortable while riding. By honing your technique and using the right equipment, you can improve your track cycling performance and reach new heights in competition.
Track cycling also requires strong legs and cardiovascular endurance. Developing these skills is essential for performing well the track. Regularly doing drills and interval training will improve your leg strength and help increase your VO2 max, which is the amount of oxygen that can be consumed during intense exercise. Additionally, it’s important to practice sprints to increase your power and speed. By pushing yourself to reach new levels of fitness, you can become an even better track cyclist.
Finally, mastering the art of pacing is essential for success in track cycling. Knowing how to pace yourself over long distances will help you conserve energy and make sure that you have enough left in the tank for a powerful sprint finish. Anticipating the upcoming turns and staying focused on your own performance are key to mastering this important skill. With practice, you can become an expert at managing your energy levels during races and stay ahead of the pack.
Build Up to a Consistent Pace
To improve your endurance for track cycling, you need to work on building up to a consistent pace. Start with a warm-up and then gradually increase your cycling speed. If you feel any pain or discomfort in your legs, slow down until you feel better before speeding up again. Once you have warmed up and increased your speed, try to maintain this pace for as long as possible while maintaining good form.
Incorporate Interval Training
Interval training is an excellent way to improve your endurance for track cycling. It involves cycling at maximum effort for a short period, followed by a period of recovery cycling. Marty Nothstein exercise helps to improve your cardiovascular fitness and endurance. To perform interval training, start with a warm-up, then cycle at maximum effort for 30 seconds, followed by 90 seconds of recovery cycling. Repeat this cycle for 10 minutes and finish with a cool-down. To make the workout more challenging, increase the intensity of your maximum effort segments or decrease the time of recovery cycling. Interval training is an effective way to improve track cycling endurance and can be done on any type of bicycle. Give it a try! You’ll be amazed at the results.