Unlocking Performance Synergies: Track Cycling for Triathletes
In the search for performance gains, I've always been open to different disciplines within endurance sports. The conversation I had with Khyl Orser, owner of Speed Mechanics and strength coach of the Flying Gorillas, a track cycling team, revealed some eye-opening synergies between track cycling and triathlon.
Khyl Orser's Journey from Speed Skating to Track Cycling
Khyl's origins in the competitive world began long before his introduction to the velodrome. With roots deeply embedded in speed skating, he reflected on the earlier years with a hint of nostalgia. "I transitioned from speed skating," he mentioned, recounting the initial phase of his sporting journey. I found common ground with Khyl, as I shared my own brief stint in speed skating while growing up in Saskatchewan. The experience, albeit in a different environment, was something we both could appreciate; the swift glide over ice, though confined to the compact loops of a standard hockey rink.
Khyl Orser's foray into the world of track cycling is a tale of fortuitous happenstance and genuine passion. His journey began in the year 2013, a pivotal moment marked by a serendipitous invitation that would pivot his athletic trajectory away from the ice rinks of speed skating. "My buddy, Derek Kidd, invited me out," Khyl reminisced during our conversation, "He was working at Oak Bay Bikes, with Gillian Carlton at the time. They said, 'You have big legs, you should come out and try track cycling.' And I didn't look back."
The foundation in speed skating set the stage for Khyl’s seamless adaptation to track cycling, a skillful move from one discipline demanding power and agility to another that requires the same, along with precision and endurance. Khyl's immersion in track cycling wasn't just a change of sport; it represented an evolution of his athletic prowess and a testament to his dedication to embracing new challenges.
The Vibrant Community and Culture of Track Cycling
The allure of track cycling for Khyl stemmed not just from the physical demands of the sport but also from the vibrant community he discovered within its ranks—a stark contrast to his prior experiences. He elaborated on this newfound joy, "It was way more fun than speed skating. The community was way better." This profound sense of belonging and shared enthusiasm among peers led to the creation of what would become the Flying Gorilla Academy, named in a humorous nod to "one of our teammates, who was nicknamed the Flying Squirrel," as Khyl quipped. He revealed that because he and another teammate were in the starting and second positions, providing "an excellent draft" due to their more substantial build, they naturally came to be known as the "Gorillas."
Drawing parallels with my experiences, I shared with Khyl, "I'm kind of the road equivalent of your Flying Gorillas," speaking of being part of the TripleShot Time trial team in road cycling. I've come to embrace my position as "the booster" for my ability to give an excellent draft with the powerful endurance like a Falcon Heavy booster to get my team “off the launchpad and punch a hole through the atmosphere”, an ability that's proven beneficial in both road and track contexts.
Engaging with Khyl shed light not only on his personal evolution as an athlete but also on the broader, collaborative spirit that defines track cycling's culture, a spirit that resonates strongly with the communal ethos of triathlon. As we delved deeper into this discussion, it became clear that the camaraderie and good-hearted jests exchanged among teammates are not simply features of team dynamics; they are the bedrock upon which institutions like the Flying Gorilla Academy are built.
Pedal efficiency and cadence: Lessons from the track
As our conversation rolled on, Khyl brought attention to another crucial element that any triathlete could fine-tune for enhanced performance: pedal efficiency. "The fixed gear on a track bike means you have to be smooth with your pedal stroke. If your pedal stroke sucks, it's going to show very quickly," Khyl explained, nodding to the brutally honest feedback the track provides. This meticulous attention to maintaining an efficient cadence and minimising power loss is something that, according to Khyl, could give triathletes a significant edge, especially over long distances where energy conservation is paramount.
Building on this, Khyl recalled his own days transitioning from speed skating when he focused intensely on developing this skill. "Cadence pyramids and roller workouts were where I lived for quite a while," he reminisced, suggesting a potential area of cross-training for triathletes. "Efficiency and being able to relax and maintain a fluid pedal stroke would be hugely beneficial — just making that piece of the race that much more efficient and being able to conserve energy for the run."
The reflection on his journey illuminated a valuable intersection between the two disciplines: both demand a polished pedal technique to optimise performance and prolong athletic endurance. It's clear that whether one is sprinting on the track or powering through the cycling segment of a triathlon, the quality of each pedal stroke can be a silent but formidable contributor to an athlete's success.
Altitude Training: A Speed Skaters Perspective
We then delved into the topic of altitude training – a strategy known well to many endurance athletes, though approached with different levels of eagerness. Khyl drew from his own experiences in speed skating, alluding to the formidable challenges presented by high-altitude competitions. "I didn't try it for track specifically. I tried it for speed skating because I was competing in Salt Lake City. We had North American champs in Salt Lake, which is pretty high up. And watching guys puke after the 500 metres... The races last only seconds, and they're collapsing at the end because the air is just so thin. It was brutal, and then competing in the 1500 metres all in one day. They're only two-minute races, but yeah, you feel like you're dying. Your legs are just seized up."
Energy Systems and Strength: Key Factors in Track Cycling
Understanding energy systems and their importance was another compelling part of our dialogue. Khyl mentioned, "We're constantly going between anaerobic, where we're passing, and then we're trying to settle our system back down," stressing how this balance is essential in track cycling. It's a sentiment I share, considering the non-draft legal nature of triathlons, where mastering this energy dance is vital. “Maximal strength is really the key," Khyl asserted, channelling the wisdom of one of his mentors, the esteemed track and field coach Charlie Francis. He paraphrased Francis, "Connecting a strong core to weak arms and legs is not beneficial." This principle underscores the holistic nature of strength – it's not the core or limbs that matter, but their interconnected capabilities. "It's the organism strength that is really the key; strength in one area is strength everywhere," Khyl emphasised, driving home the point that building strong athletes is enhancing the sum of all parts.
Cross-Training Benefits for Triathletes
He extended this philosophy to the realm of cycling, irrespective of the discipline. All cyclists, whether they're on the road, crit, or track, hone their maximal strength. "It's really just increasing maximal strength to make sure that they have the ability to go and do what it is that they need to do on the bike," he explained. This approach isn't limited to just the lower body but includes comprehensive upper body conditioning. "All of my cyclists, they all bench press, they all have stronger upper bodies... it's going to help them manoeuvre the bike better, hold those positions longer because they have a higher strength output." Such reinforcement allows more prolonged and effective performance, as a robust physique can endure the strains of cycling more readily.
Upon probing the cross-over benefits for triathletes, who are (who is know or not known for their strength?) known for their whole-body strength, Khyl acknowledged the complex energy demands on the track. "Endurance, like the VO2 side of things, going to be hugely beneficial," he said. Athletes require a formidable 'engine'—the capacity for sustained effort—which is complemented by forceful power outputs crucial on the track. Khyl cited Sir Bradley Wiggins as an exemplar, marvelling at how he transitioned from the Tour de France to Olympic track success. "You need the big engine to be able to sustain those speeds. And then you also need the max output to be able to be an effective endurance athlete on track."
As a triathlete, exploring the dual demands of aerobic and anaerobic contributions was enlightening. Discussing the high-intensity efforts required in non-draft legal events, I shared, "We’ve got to make a pass from 12 metres behind another competitor, and we only have 25 seconds to overtake them—a task that's even more challenging when they're already flying along." Khyl linked this to the adaptability needed on the track, where similar bursts of power are essential. Both triathlon and track cycling require the ability to deliver substantial power, be it for passing a competitor or propelling oneself to a sprint finish—demonstrating the shared emphasis on strength across these athletic domains.
Exploring the Concept of a Triathlon Supersprint Relay Team
This finally brought us to the fascinating concept of a triathlon supersprint relay team, akin to the underdog story of the Jamaican bobsled team. As I mused about a dream team composed of a top-tier swimmer, a track cyclist, and a stellar runner, Khyl seemed particularly intrigued by the prospect for sprint distances where a track cyclist's explosive power is essential. "If it's a sprint distance... take a track enduro," Khyl advised, recognizing the powerful potential they could bring to the bike leg of a relay.
He shared his enthusiasm for the new Olympic event, adding, "I think with the triathlon relay that's come in at the Olympic level, the super sprint... that would be like right up their alley." Despite his excitement, he joked, "Don't take me please," making it clear that while he sees the harmony between the sports, his preference is to enhance this synergy from the coaching side.
In the end, this exchange solidified my belief that track cycling offers valuable cross-training benefits for triathletes like me. The emphasis on strategic effort management, pedal efficiency, and explosive power on the track can undoubtedly enhance a triathlete's performance.
So, could a combination of track cycling, swimming, and running athletes be the next 'Jamaican bobsled team' of sprint triathlon? With athletes like the track cyclists from the Flying Gorillas offering a blueprint for power and precision, it's a tantalising thought. Perhaps in this interdisciplinary approach, we may unlock new levels of competition and achievement in triathlon.