Beep Test Track Cycling Exercise
Track cycling exercise
Beep test (whistle)
Pedalfast Coaching track cycling coach Stephen Bonnici use this method as a warm up exercise at the beginning of a cycling track session while coaching experienced track riders.
This method ensures that the track cyclists have a strict progressive warm up, this stops the enthusiastic track cyclists enthusiasm getting the better of them inducing an effort at a early stage of the bodies warm up .
The exercise also is a good way to keep a mixed ability group of riders together at the beginning of the session, from a track cycling coach's point of view, it is a chance to observe riders styles and techniques if good or bad and also the body language positioning change as the pace increase giving the track cycling coach an instinct of their performance, an indication what to expect from each riders level of performance.
Be aware of warming up levels are different to individual riders, for example, a elite may be comfortable at 22mph while a rider at entry level is their effort ! usually they can not warm up together, by using a beep/whistle test this is possible.
How this works !
Riders start in single file formation at the bottom safety zone of the velodrome track
Riders use 1lap changes protocol unless told otherwise by the coach when pace increases half lap changes may be called for.
Track cycling coach position them self at the halfway line on straight part of the track
Track coach sounds a whistle at timed intervals, starting with 25seconds apart
Track coach reduces the time between whistle blast to increase pace of the riders
Riders pass the halfway point of the track when the whistle sounds
It is important that the rider do not get carried away by picking up the pace and doing more effort than they need to at that time, remain patient and stay with the pace whistle as they will suffer later on when pace picks up to fast .
The intensity level is at the track coach discretion, not forgetting this is the warm up and leaving riders with energy for the actual track cycling session.
We hope you find this track cycling procedure useful , you can view more like this at https://sites.google.com/site/pedalfastcoaching/
Stephen Bonnici
Pedalfast Track cycling coach
www.teamspiritcyclingcamps.co.uk
Questions and Answers
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