Insights to track racing 1
200m standing start sprint technique
With this week's 200m sprints it is worth just mentioning that an experienced track rider would be likely to change their gearing for this short race. Unlike an endurance race, where you are already partially 'on top' of your gear, with a standing start there is a huge resistance in your gear with your first, and first few subsequent pedal strokes.
You need to know your preferred and most efficient starting pedal position. Whether it is right foot, or left foot, forward is personal preference, but there will be a height to your forward pedal which gives the most benefit. We can consider that one foot at 12 o'clock clock and the other at 6 o'clock is the worst starting position but we cannot equally consider that a foot at 3 o'clock and the other at 6 o'clock is the best. However, this 3 and 6 o'clock is the point of greatest leverage, but if you start at this point you have lost the opportunity for other powerful parts of your first stroke as you have already passed, for example, the quite powerful 10 and 4 o'clock points when starting from this position. Your front foot in line with your down tube is a good general guide.
If you can change your gear for this race, to a lower gear than you normally ride, then this will benefit your initial acceleration and your ability to get under way quickly. With just 200m, a 15 to 20 second race for most at Preston Park, it may be that the race is too short for you to reach top speed. Thus being fast at the start may give you an advantage. We will pick lots for starting positions as the inside start is advantageous over the other positions, though the far outside is not necessarily the worst. If you are not on the inside, but you get away fast you can move to the inside of the track. Inside the red line is termed the sprinter's lane and there are rules associated with it. The rider in the sprinter's lane cannot leave it if no one is riding ahead of them in this lane. No other rider can move into the sprinter's lane ahead of the lead rider unless there is a clear gap between the rear of their bike and the front of the bike already within the sprinters lane.
Many riders when starting from a held start move their bike backwards before they move forward due to pulling back on the bars. Strong bent arms that do not change their elbow angle are key to trying to make the bike move forward from the outset. This is easier to write than to perform!
Etiquette and race rules
The Committee think, and most agree, that there are few places friendlier than Preston Park velodrome for racing. A relaxed and friendly approach by organisers and participants we hope keeps everyone best placed to enjoy their evening. However, have you considered that some of this approach to an inclusive and fun environment is supported by the rules of the sport that are already in place. Some examples from the British Cycling Handbook section 'Code of Conduct' are shared below and hopefully this is not the first time you have read them:
Act within the Technical Regulations and the spirit of cycling at all times
Lead and serve our sport with dignity and humility
Always do the right thing with openness and accountability
Strive to be positive role models for others in the sport at all times.
When read as a cold list these behaviours may seem exacting, but probably a moment's reflection will lead you to recognise that this is how you expect others to behave and would like others to recognise that you live up to these standards yourself. Some may be unaware that these standards of conduct apply to all: “Riders, spectators, parents/carers.” This means all of us who turn up to Wednesday evening track league, or any other race.
We can also draw your attention to the following text from the handbook: "Remember that all riders gain a wide range of benefits from participating in cycling, and the sport is not just about winning and losing and riders, spectators, parents/carers should provide encouragement and support to all participants, recognising that we all make mistakes." At its worst "Conduct that may bring the sport into disrepute" is an infringement of the British Cycling code and is eligible for a financial fine up to £100. What this conduct may be is likely to be adjudicated by the Commissaire but fines are issued from by British Cycling's Disciplinary Officer.
We have no memory of a disciplinary case happening at Preston Park, but racing is of course competitive and can raise strong feelings. The mind game of sport is equal to the physical game in competitive settings and so it is important to have rules for behaviour as well as rules of racing. Fortunately, we aren't much troubled by these concerns, but it is worth remembering that even if we are hot and excited that what is casual behaviour for some, such as swearing, is considered bringing the sport into disrepute.
We aim to introduce you to further examples of techniques, tactics and rules as we recognise that most are unlikely to come across this sort of information in their usual feeds and few have read all the BC Handbook.