Reply To: leg training

February 28, 2009 at 10:27 pm #7843

More strength will give you more power per cycle but it does not mean you will be faster in the long run as it is sustained power in cycling that is important. You probably do need to increase your strength through weight lifting as I doubt you are at the level where there becomes such a low benefit to your cycling power. Also think of it outside of your rides, more muscle means easier lifting, a better looking body, more intimidation of lollypop sucking cops (KM) etc.

You can not really isolate a muscle, but, you can place a bit more emphasis on that muscle with changes in stance during weight training. If you havent started weight training yet I suggest you just begin basic squats (front would be best for more mobility for you as riding restricts your mobility) and pullups and pushups and work from there. You will increase your musclular size, add some power to your pedal pushing and get a whole lot stronger. After a while then look back at your muscles and see whether you need/want to focus on bringing some up, you may find that they have already caught up.

Also if you want to increase your cycling power try adding in some intervals in your rides, go for some crazy sprints for about 2-3 minutes followed by a minute or 2 of moderate riding. Keep reducing the moderate riding time and increasing your sprint speed over the weeks and you should have good power increase. This will increase your sustained power output aswell meaning a faster ride.

By the way you seem to have done a great job so far. Also you may want to make sure you are getting in a decent amount of healthy fats as fats are essential to proper functioning (as well as steriod production) so they will help you improve and function better meaning a healthier, faster leaner you.