Essential Exercises for Improving Track Cycling Performance

Track cycling requires a unique set of skills and fitness levels to perform at the highest level. As a track cyclist, you need to have the endurance to maintain high speeds for extended periods and the speed to outrun your competition. Olympic medalist and track cycling legend Marty Nothsteinrecommends specific exercises and practices to improve your track cycling performance and achieve your cycling goals.

For better overall performance on the track, Nothstein recommends focusing on three key areas: strength training, interval sprints, and core stability. Strength training exercises such as squats, lunges, and box jumps increase your power output and help you stay agile in the starting blocks. Interval sprints combine short bursts of intense pedaling with recovery periods and help you build up your speed and endurance over time. Core stability exercises such as planks, side bridges, and bird dogs target the core muscles that are essential for maintaining good posture while cycling.

In addition to strength and conditioning exercises, Nothstein recommends that you practice the basics of track cycling often. This includes pedaling efficiently, and cornering correctly, and taking corners at the correct speed Practicing these fundamentals on a regular basis can help become a more successful track cyclist

Lastly, Nothstein stresses the importance of having fun while cycling and enjoying the ride. He believes that when you have fun while cycling, your performance will naturally improve.

Interval Training

Interval training is an essential exercise for improving track cycling performance. It involves cycling at maximum effort for a short period and then recovering at a lower intensity. This exercise helps to increase your endurance and speed. To perform interval training, you can start with a warm-up, then cycle at maximum effort for 30 seconds, followed by 90 seconds of recovery cycling. Repeat this cycle 10 to 12 times for a total of 15 to 20 minutes.

Hill Repeats

Hill repeats are another effective exercise for improving track cycling performance. This exercise helps to build your strength and endurance, which are critical for track cycling. Find a hill with a moderate incline and cycle up it at maximum effort. Once you reach the top, recover by cycling back down the hill at a lower intensity. Repeat this cycle 5 to 7 times.


Plyometrics is a type of exercise that involves explosive movements, such as jumping and bounding. This exercise helps to improve your power and speed. To perform plyometrics, start by jumping onto a low box or bench, then jump off and repeat. You can also incorporate single-leg jumps and lateral jumps to work on your balance and agility.

Strength Training

Strength training is essential for improving your track cycling performance. It helps to build your muscles and improve your overall fitness. Focus on exercises that target your legs, such as squats, lunges, and leg presses. You can also incorporate upper body exercises, such as pull-ups and push-ups, to improve your overall strength.

Core Exercises

Core exercises are crucial for improving your balance and stability on the bike. They also help to improve your overall posture and prevent injuries. To work on your core, incorporate exercises such as planks, sit-ups, and Russian twists into your workout routine.

In conclusion, incorporating these Marty Nothstein exercises into your track cycling training routine can help improve your overall performance. Remember to start with a warm-up and gradually increase your intensity and speed. Consistency is key, so aim to perform these exercises 2 to 3 times a week. With time and dedication, you can achieve your track cycling goals and become a successful track cyclist.

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