{"id":42003,"date":"2022-09-30T00:00:00","date_gmt":"2022-09-29T22:00:00","guid":{"rendered":"https:\/\/c01.purpledshub.com\/cyclingplus\/?p=42003&preview=true&preview_id=42003"},"modified":"2022-10-04T17:40:57","modified_gmt":"2022-10-04T15:40:57","slug":"track-racing","status":"publish","type":"post","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/2022\/09\/30\/track-racing\/","title":{"rendered":"Track racing"},"content":{"rendered":"\n
Technique Tips <\/strong><\/span><\/strong><\/h5>\n\n

Track racing<\/strong><\/h2>\n\n

Essential ways to help you get ready for riding on the track <\/p>\n\n

Photography <\/strong>Joby Sessions<\/p>\n\n

\"\"<\/figure>\n\n
01<\/span> Get race ready <\/strong><\/strong><\/h5>\n\n

The speed and thrill of trackracing is hard to beat. After trying a few taster sessions at your local indoor or outdoor track, work through the facility\u2019s accreditation system to learn race skills, such as riding at the top of the banking. This accreditation will appear on your British Cycling membership card, leaving you free to race. Explore the British Cycling website for races, which are divided into similar categories and rankings as the road events. Indoor track races mostly run over winter, making them an excellent off-season pursuit. <\/span><\/p>\n\n

02 <\/span>Warm-up plan<\/strong><\/strong><\/h5>\n\n

Think about how you\u2019re going to warm up before a race. \u201cIt\u2019s not always possible to warm up on the track if there are lots of events, so you will need to have an option in the track centre,\u201d explains Jason Streather of PDQ Cycle Coaching (pdqcyclecoaching.co.uk<\/a>). \u201cThis could be riding your track bike on rollers or taking your road bike and turbo trainer.\u201d <\/p>\n\n

03<\/span> Get kitted out <\/strong><\/strong><\/h5>\n\n

You can hire a track bike at your local facility, but if you get the racing bug it\u2019s worth investing in a track bike and tool kit. \u201cKeep a specific bag for your track kit, with the chain rings and sprockets to get the gears you want for racing, and the gear-changing equipment like track spanner, chain whip, long-handled allen keys and spare chainring bolts,\u201d advises Steather.<\/p>\n\n

04<\/span> Rush the gap<\/strong><\/strong><\/h5>\n\n

There are some specific skills that are a must for track racing, and are worth practising. \u201cAn important track-racing skill is \u2018Rushing the Gap,\u2019 which means laying off the rider in front by a few bike lengths and then accelerating into that space, using their slipstream, before overtaking them at speed,\u201d says Streather. \u201cYour speed and momentum gives them no time to react.\u201d <\/p>\n\n

\u201cSOME SPECIFIC TRACK SKILLS, SUCH AS \u2018RUSHING THE GAP\u2019 AND \u2018HOLDING ON THE HIP\u2019 , ARE WORTH PRACTISING\u201d <\/span><\/p><\/blockquote>\n\n

05<\/span> Holding on the hip<\/strong><\/strong><\/h5>\n\n

\u201cAnother key skill is \u2018Holding on the Hip,\u2019 which is when you increase your speed so that a rider can\u2019t overtake you,\u201d says Streather. \u201cKeep their front wheel beside your hip so they can\u2019t overtake you, or have to expend more energy by travelling further around you.\u201d <\/p>\n\n

<\/p>\n\n

\n\n
TRY THESE RACES <\/strong><\/h5>\n\n

Keep fit over winter with these track race series <\/span><\/strong><\/em><\/p>\n\n

\"\"<\/figure>\n\n
Full Gas Winter Track League <\/span><\/strong><\/h5>\n\n

\u25cf After you\u2019ve obtained your UK Indoor Track Accreditation, you can follow in the track marks of Team GB\u2019s London 2012 heroes with this race series at the Lee Valley Velodrome in London between October and January. Everyone from youths to senior endurance riders welcome. <\/span><\/p>\n\n

42 Degrees Sprint Night <\/span><\/strong><\/h5>\n\n

\u25cf Warm up your legs on chilly November and December evenings with these fun sprint race nights at the Geraint Thomas National Velodrome in Newport, which are open to Cat 4 racers. Running from 6-10pm, the sessions cost \u00a313.50 each and are open to youths as well as seniors. <\/span><\/p>\n\n

<\/div>
\n
TRACK TECH <\/strong><\/h5>\n\n\n\n

The best gear for taming the track <\/span><\/strong><\/em><\/p>\n\n\n\n

<\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

01<\/span> Kask Bambino Pro Helmet <\/strong><\/strong>
\u00a3289 <\/em><\/strong><\/p>\n\n\n\n

\u25cf Look the part with this cutting-edge aero helmet with visor, which has been extensively tested by Ineos Grenadiers in the wind tunnel. <\/span><\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

02<\/span> Le Col x McLaren Project Aero Long Sleeve Skinsuit <\/strong><\/strong>
\u00a3375 <\/em><\/strong><\/p>\n\n\n\n

\u25cf This skinsuit fuses McLaren\u2019s F1 expertise and Le Col\u2019s cycling know how to help you ride faster. <\/span><\/p>\n<\/div><\/section>\n\n

<\/div>
\n
Ultimate Session<\/strong><\/strong>
Track-boosting Russian steps<\/strong><\/span><\/strong><\/h5>\n\n\n\n
\n\n\n\n

Coach<\/span><\/strong> <\/strong>Jason Streather<\/span><\/p>\n\n\n\n

Benefits<\/span><\/strong> <\/strong> \u201cYou need a different type of fitness for a 120-lap Points Race and a 3-lap Match Sprint,\u201d explains Streather. \u201cBut this session is great for building sprint power and speed, which are always important for track racing. It also builds your tolerance for repeated hard efforts, which is great for Points, Scratch, Omniums or Sprints.\u201d<\/span><\/p>\n\n\n\n

\n\n\n\n

Kit needed<\/span><\/strong> <\/strong>Turbo trainer, clothing, shoes <\/span><\/p>\n\n\n\n

\n\n\n\n

HOW TO DO IT <\/strong><\/span>
\u201cDo this session on an indoor trainer and pick a gear that enables you to sprint at maximal effort without spinning out,\u201d says Streather. \u201cKeep your upper body stable and pace yourself in the longer efforts, just like you would in a track race.\u201d<\/span><\/p>\n\n\n\n

18-min Warm-up <\/span><\/strong>5mins easy pedalling, 3mins building speed and cadence, 3 x7sec sprints at intervals over 10mins<\/span><\/p>\n\n\n\n

Main block <\/span><\/strong>15secs ON, 45secs OFF; 30secs ON, 30 seconds OFF; 45secs ON, 15secs OFF; 60secs ON, 60secs OFF; 45secs ON, 15secs OFF; 30secs ON, 30secs OFF; 15secs ON<\/span><\/p>\n\n\n\n

Cool-down<\/span><\/strong> <\/strong>5:45min recovery. Repeat block twice<\/span><\/p>\n<\/div><\/section>\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

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