Strength training for Track cycling athletes
How strength and power training helped Lachlan get to the Podium!
Primary Sport: Track Cycling
Age: 17 yrs
Began Acceleration training at: 14 yrs
Goals:
Lachlan Walters is an endurance track cyclist who first reached out to Acceleration Australia in 2022. At the time, he felt he wasn’t strong enough to excel not only in track cycling but also in road cycling and mountain biking.
When he began training at Acceleration at age 14, strength and power were his main obstacles to advancing to the next level of his career.
Focus Areas:
As a long-term athlete, Acceleration’s head performance coaches worked to design an individualised training program tailored to his needs. They mapped out an annual periodisation plan to ensure he received sufficient preparation during the off-season and a smooth transition into the competitive track season.
Lachlan’s Training:
After his Initial Peformance Testing Session, he began completing one, 60 minute session of Individualised Training per week.
In that session, we covered mobility, flexibility, strength, stability and power, specific to track cycling.
His training programs increased in intensity, complexity and areas of focus every 4 weeks to support progressive overloading and continue to advance his skills.
Results:
During his initial performance testing, Lachlan recorded a standing vertical jump of just 48 cm—an important indicator of lower-body power. In terms of strength, he was only able to complete 8 repetitions of a 40 kg barbell wide squat, which, while a reasonable start, left significant room for growth.
By November 2024, after consistent, data-driven training, he reached a remarkable 1-repetition maximum of 150 kg on the wide squat.
Soon after, he launched into his 2025 Under 19 Track season and went on to podium at the Quest Ivanhoe Austral Wheelrace in Melbourne, five medals at the AusCycling Qld Track State Championships and three medals at the Oceania Track Championships including gold medals in the Scratch Race and Team Pursuit.
What Lachlan’s Dad Had to Say:
Lachlan started with Acceleration Australia in 2022. At that time, his cycling coach David Wadsworth, contacted Acceleration and discussed Lachlan’s cycling goals and how consistent gym sessions would benefit his cycling and reduce any injuries.
Together they worked out a long-term plan with Acceleration to progress him to meet his cycling goals safely. We’ve been happy with his strength progress and also how the overall wellbeing as an athlete has been considered.
Image: Lachlan is second from the right
Lachlan’s journey highlights how a systematic and individualised approach to sports performance training can yield impressive results, even for young athletes. Through dedication, expert coaching, and a carefully planned training regimen, he has grown stronger, faster, and better equipped to compete across multiple cycling disciplines.
Lachlan in Action:
Video #1, Lachie wins Gold
Oceania Track Cycling Championships, Scratch Race. He’s in the Qld maroon kit with white long sleeves, number 132.
As the champion he now gets to wear the Oceania Champions jersey for the next 12 months in this event. Podium presentation from 3:16:30.
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Video #2, Lachie wins Bronze
The Austral Wheelrace is the oldest track race in the world still existing, dating back to 1887. Riders are assigned handicaps according to ability over a series of heats with the finals being held over 2000m.
There were 88 riders who rode the qualifying races over 6 heats, Lachie won his heat and progressed straight to the final of 24 riders. Lachie’s in his blue and purple club kit.
Very special race, he was the youngest rider, and this was his first time racing the Austral which included several Olympic champions.
Interested in improving your sports performance?
Learn more about our Individualised Training today!
Written By
Richard Wang
Head Performance Training and one of Lachlan’s coaches
08/04/2025
