Weight Training for Track Cycling

Track cycling is mostly a power sport and weight training can help build explosive power. While road cycling has endurance as a dominant theme, track cycling events range from sprint match races to somewhat longer events like the points race.

The following is a weight training program for track sprinters and power events, which emphasize strength and power. Because all athletes have individual needs, a generic program like this one will need to be modified for age, gender, goals, facilities and so on. However, here's a program, starting out, to get you up to speed in track cycling.

The general preparation phase should provide all-around muscle and strength conditioning in the early pre-season. You will probably be doing training on the track as well, so you will need to fit it in with your track work. As a general rule, and for all the following programs, don't do the workouts immediately prior to track work. Do them on a separate day if possible. Nothing you do should limit your ability to train fast on the track.

• Frequency - 2 to 3 sessions per week
• Type - general conditioning
• Exercises - 9 exercises, 3 sets of 12, plus warm-up and cool-down in the basic strength and muscle program. (I favor the Romanian type deadlift rather than full deadlift in this program.)
• Rest between sets - 30-90 seconds

In this phase, you will focus more on the development of strength and power. This is the period, later pre-season, leading up to the start of competition.

• Frequency - 2 to 3 session per week
• Type - strength and power
• Exercises - 5 sets of 6: Romanian deadlift, incline bench press, hang power clean, pull-ups, and squats plus combo crunches at 3 sets of 12
• Rest between sets - 3-5 minutes, except for crunches

The aim of this phase is the maintenance of strength and power. Track training and competition should dominate. Prior to the start of competition, take 7-10 days break from heavy weights work at the end of Specific Preparation while maintaining your track work. Weight training in the competition phase should play essentially a maintenance role.

• Frequency - 1 to 2 sessions per week
• Type - power; lighter loads and faster execution than in the specific preparation phase
• Exercises - 3 sets of 10, rapid concentric movement, 40% to 60% of 1RM. Squats, power hang clean, Romanian deadlift. Crunches.
• Rest between sets - 1-2 minute

• Be sure to warm up and cool down prior to weight training.
• Don't train through injuries, acute or chronic.
• Don't sacrifice a track session for a weights session unless you're treating or recovering from an injury with weights work.
• If you have a knowledgeable coach, be guided by him or her regarding the details of your program.
• Take at least a few weeks off at the end of the season to recover after a hard season of training and competing.
• If you're new to weight training, read up on the fundamentals before you start.