Strength Training for the Track
I started track cycling earlier this year and have really gotten 'into' sprinting. Went to my first Sprint SQT last night and really really enjoyed it. I have my own track bike (Dolan Precursa).
Anyway what I want advice on is the correct way to train for sprinting. I've heard about weight training (squats etc), but I don't have time (with 2 small children) to spend hours in the gym and quite frankly I can't really afford it on top of the money spent using the track once a week.
Are there any suggestions for getting the correct type of strength/fitness training that don't involve using the gym?
I need advice on general fitness: rest, nutrition etc and strength training.
Thanks in advance!
Anyway what I want advice on is the correct way to train for sprinting. I've heard about weight training (squats etc), but I don't have time (with 2 small children) to spend hours in the gym and quite frankly I can't really afford it on top of the money spent using the track once a week.
Are there any suggestions for getting the correct type of strength/fitness training that don't involve using the gym?
I need advice on general fitness: rest, nutrition etc and strength training.
Thanks in advance!
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Buy a barbell and a few lose weights,Squats can even be done with a couple of heavy dumb bells All packs away when finished.
Thats what i use for legs, only cost £ 60 for a set
http://www.argos.co.uk/static/Product/p ... %3EGYM.htm
and instead of watching the box spend 30mins doing some squats, lunges.
Wikipedia 'The exercise's main emphasis is on the quadriceps and the glutes, but it also involves the hamstrings, the calves, and the lower back. The squat is often called "the king of exercises" by those who believe it capable of inducing more and faster muscle growth than any other exercise'
You can do most of your strength training on the bike. Road based sessions such as over geared starts, over geared hill reps, seated accelerations are the sorts of things you can incorporate in to your training but it has to be balanced in to your overall programme along with endurance and speed work..
BTW, spotters are there for safety – imagine getting in to trouble and stuck under the weights when lifting big numbers.
You can also do a squat one legged which is a challeng in itself and if you are strong enough you can also hold some bumbells to increase the resistance
Squants without a spotter can be problematical, as it probably won;t be safe to lift the sort of weight that would making weight training worthwhile. But you could do lunges, or step-ups.