Weight Weenies
* FAQ    * Search    * Trending Topics
* Login   * Register
HOME Listings Blog NEW Galleries NEW FAQ Contact About Impressum
It is currently Sun Dec 04, 2016 12:54 am
Recently the board software has been updated and there are some known bugs/failures:
- Avatars are currently not being displayed ✔ FIXED
- Tapatalk connection is currently broken ✔ FIXED
- Avatars cannot be uploaded ✔ FIXED

Please note that we will soon do some changes in WW board template design in case to get a fully mobile/desktop responsiveness board!
If you find more errors please post it here: http://weightweenies.starbike.com/forum/viewtopic.php?f=7&t=139062

All times are UTC+01:00

Post new topic  Reply to topic  [ 4 posts ] 
Author Message
 Post subject: Omnium training plan.
PostPosted: Fri Jan 11, 2013 11:28 am 

Joined: Sat Jan 21, 2012 6:34 pm
Posts: 208
Hello dudes,

I intend on racing track until the Cross season kicks in again and I'm looking for an omnium minded training plan. I've had a search through he and the Web and have been a bit unsuccessful so far. So what I'm asking the great wealth of knowledge that is weight weenies what to do?

I like my training to be very well structured and I like having a surprise plan to follow. So does anyone have a plan? Or if I have too make my own up what should I be looking to do? I weight train three times a week before work but that is more of a whole body thing for vanity, What should I be looking to do here? What miles and types of training should I be doing on the bike most importantly though.


PostPosted: Fri Jan 11, 2013 11:51 am 

Joined: Tue May 04, 2004 1:23 pm
Posts: 729
Location: uk
yep ..

use google
find a coach
stick to plan

its impossible to do this from internet

everyone has diff needs & a generic plan may make you worse !

tcr's rule !


Posted: Fri Jan 11, 2013 11:51 am 

PostPosted: Fri Jan 11, 2013 12:17 pm 
User avatar

Joined: Thu May 03, 2007 10:39 am
Posts: 2585
^ this.

Some general points though for the om-nomnomnom-ium. Whilst the flying 250 and kilo may suggest some sort of sprint prowess is key - it is not. Aerobic beasts rule the omnium, a good kick helps but is not essential. Being a "fluent" trackie is essential. With three "time trial" events and three mass starts you have to be able to ride the line well and be versed in track tactic and be uber comfortable riding in a tight bunch. Scratch that - you have to ride the line exceptionally well. Because of the three timed events a few extra meters because of poor lines = loss.

The weights are low down on the priority list for the omnium rider, some have no truck with them at all. If you are doing weights then you want about a 1.8x bodyweight full squat and a 2x BW deadlift (higher is good). Other lifts like power cleans might be useful.... If you are doing anything else in the gym you probably should stop, especially if the words "bicep curl" or "pec flys" are involved.

But yeah, don't expect to find a "plan" floating around on the net. FWIW, Michael Freiburg used Ric Stern as coach to nab his Rainbow Jersey. Ric is excellent, but expect to pay for the quality.

"Physiology is all just propaganda and lies... all waiting to be disproven by the next study."
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG

PostPosted: Wed Jan 23, 2013 10:46 pm 

Joined: Thu Jun 14, 2012 3:01 pm
Posts: 86
Where are you? There's a couple of great coaches in the Sandy Eggo area (IDK if they coach outside Sandy Eggo): Arnie Baker & Eddy B come to mind first. If not, ask around the local track. I'm fairly sure there's some coaches where you are. :nod

I didn't have a specific 'track training plan' when I was racing in Sandy Eggo, but a steady diet of Tues nite racing, Thurs Fiesta Island Worlds, and easy rides thru the rest of the week did me very well.



Display posts from previous:  Sort by  
Post new topic  Reply to topic  [ 4 posts ] 

   Similar Topics   Author   Replies   Views   Last post 
There are no new unread posts for this topic. Post ACL Reconstruction Plan

in Training




Tue Aug 16, 2016 7:44 pm

spdntrxi View the latest post

There are no new unread posts for this topic. Weight reduction plan for ROSE X-LITE TEAM

[ Go to page: 1 2 ]

in Road




Thu Mar 31, 2016 9:14 am

Xico View the latest post

There are no new unread posts for this topic. Why else do you do for training?

in Training




Mon Oct 31, 2016 10:10 pm

xena View the latest post

There are no new unread posts for this topic. training wheels

[ Go to page: 1 2 ]

in Everything wheels




Wed Sep 07, 2016 5:58 pm

sinikis78 View the latest post

There are no new unread posts for this topic. My new training buddy

in Introduce Yourself / Gallery - Please use metric weights.




Tue Mar 22, 2016 3:29 pm

gfeldy View the latest post

All times are UTC+01:00

Who is online

Users browsing this forum: No registered users and 1 guest

You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  
Powered by phpBB® Forum Software © phpBB Limited