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Old 09-13-12, 10:51 AM   #1
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What specific lifts?

I've been riding for a little over a year now, and have been thinking more and more about racing. My big thing is that the only muscle mass that I've put on is from saddle time, so I haven't gained a whole lot of muscle. I also haven't really been to the gym for serious lifting since I was in high school, but I still remember what the proper way to lift is in terms of how to build up your weight and how to lift with proper form so as to not hurt myself.

So the question here is what specific lifts have you used to build leg muscle for explosive/extensive power?

Any help here is appreciated, and thanks in advance.
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Old 09-13-12, 01:21 PM   #2
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dead lift, squats of all varieties. work those hamstrings , glutes and calves. Next thing you know you'll look like Robert "Treetrunks" Forstemann


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Old 09-13-12, 02:35 PM   #3
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What kind of events are you targeting?

In general, I think there is an inversely proportional relationship between spending time in the gym and event duration.

In other words, if you're a match sprinter, you want to spend a higher percentage of your total training load in the gym than an scratch or points-racer.

Longer events favor riders with increased aerobic efficiency and anaerobic recovery, while shorter events favor riders with higher instantaneous force application and anaerobic work capacity.
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Old 09-13-12, 05:55 PM   #4
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Well right now, I'm looking to build general endurance for longer events, and since I'm in Michigan, the cold season is almost here. Hence why the gym and good exercises to do there is what I'm looking in to now. I'd like to be able to explode when needed, too, so a mix of both endurance based and strict power based lifts would be a good mix.

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dead lift, squats of all varieties. work those hamstrings , glutes and calves.
Those are what I was figuring I would need to do. Thanks man.

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Old 09-13-12, 06:23 PM   #5
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endurance based lifts?????

hey I think lifting is great for improving your wattage over sprinting time durations and for general health/muscle balance, but if you want to improve your legs' endurance over the winter you should hit up the trainer/rollers and do some threshold intervals
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Old 09-13-12, 06:33 PM   #6
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endurance based lifts?????

hey I think lifting is great for improving your wattage over sprinting time durations and for general health/muscle balance, but if you want to improve your legs' endurance over the winter you should hit up the trainer/rollers and do some threshold intervals
Wouldn't doing more reps at a lower weight help with muscle endurance though? I'll have access to a trainer for just a little while if I'm home from school during my winter break, but other than that I just have the gym. Exercise bikes are almost a wash too, because last winter when I gave them a try, the super wide saddle and inappropriate height pinched something in my hip. So I couldn't really even do that for endurance practice.
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Old 09-13-12, 07:39 PM   #7
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Are you going to be starting to race on the velodrome next spring? If not this whole conversation changes, and should be moved somewhere else on the board.
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Old 09-13-12, 07:50 PM   #8
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Are you going to be starting to race on the velodrome next spring? If not this whole conversation changes, and should be moved somewhere else on the board.
Its a possibility, hence why I started here, because I figured I would be able to cover both parts of the strength training I needed. I would do a lot of road riding, but the track might happen, and at the very least I'll be doing a lot of sprint intervals on the road.
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Old 09-13-12, 09:25 PM   #9
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What, very very specifically, are your goals with a lifting/ training program this winter?
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Old 09-13-12, 09:36 PM   #10
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Building overall leg strength/endurance while I can't be on the bike. Specifically with 'explosiveness' for starts and sprint intervals. I want to use this out on the road, and hopefully on the track this spring/summer if I can get to the only one in the state.
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Old 09-13-12, 09:37 PM   #11
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Well right now, I'm looking to build general endurance for longer events.
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So the question here is what specific lifts have you used to build leg muscle for explosive/extensive power?
Realize that these two questions have two very different answers first of all.

I still assert that to increase your endurance you need to spend time on the bike; it's really a slow twitch thing. You can definitely optimize the intensity/volume ratio in your on-the-bike training based upon your available time commitment.

As far as lifting for sprinting goes, i'm really not the one to ask. Def others around here with more knowledge and experience.

When I was in college and had free gym access, I would lift on avg. 1/week, with a higher rate during the off and pre-season. I felt like squats, leg presses and especially step-ups (w barbell on shoulders) helped my cycling the most. Something about the step-up really mimics hammering down with your quad on the powerful part of the stroke, i think.
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Old 09-13-12, 10:05 PM   #12
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Yea, I think Ivy sort of hit the nail on the head. If theres anything else I could be doing, I'm all ears. And having free gym access is amazing. I can go any time from 8 am all the way up until 11pm or so. Plus my class schedule leaves my afternoons/evenings open enough that I have some time to dedicate.
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Old 09-13-12, 10:14 PM   #13
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If you want to increase the power of your hips and legs in the gym then spend some time learning the basic Olympic movements - squat, clean, overhead lifts, etc. There aren't too many quality based strength programs that don't include them. Sitting in a machine will not make you strong - moving a bar from the ground to over your head in one movement (with weight) will (and fast, and agile, etc). Finding a decent coach is a lot easier now with all the cross fit gyms popping up.
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Old 09-14-12, 12:09 AM   #14
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If you want to increase the power of your hips and legs in the gym then spend some time learning the basic Olympic movements - squat, clean, overhead lifts, etc. There aren't too many quality based strength programs that don't include them. Sitting in a machine will not make you strong - moving a bar from the ground to over your head in one movement (with weight) will (and fast, and agile, etc). Finding a decent coach is a lot easier now with all the cross fit gyms popping up.
cross fit gyms are an epidemic here in Los Angeles. As much as I respect their training regiments I don't think their routines are ideal for building power during sprint events. But like everyone else said here, don't neglect putting in saddle time. Since you are asking about endurance events I think saddle time is more important than building that explosive muscle movement required for sprints. From watching lots of scratch races and unknown length races, the most obvious thing that drops riders is pacing. With any sport that involves endurance races, pretty much pacing and learning to when to expend energy is vital. That explosive muscle movement will really only come into play at the bell lap anyways right after you've just endured xx number of laps. So you've got to learn how to use that burst of muscle after expending some energy to keep up with the lead pack. One rider in particular that I like to watch is Mark Cavendish because even though he may not be one of that large sized riders on the track and also being a road racer, he is a genuine sprinter who can still keep up with pacing. And now that I think about it, there is definitely a mass size difference between endurance riders vs sprint based riders.

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Old 09-14-12, 09:30 AM   #15
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Yeah, I'd stay away from Crossfit, too.

The programming is awful. The WOD (workout of the day) is as random as it gets. I guess it's OK for people who want basic fitness, but if you are an athlete with specific goals, your time would be better served with specific training and goals, not just "do a lot of a lot".
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Old 09-14-12, 05:05 PM   #16
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I honestly don't even know if we have a cross fit gym anywhere near campus. And I wouldn't bother with it anyway. I know a few people into it, and they get a little insane sometimes. I'll just go with what everyone suggested, squats, dead lift, cleans, the like. I'm really going to look into a trainer/rollers too, just so that I can get the endurance time in the saddle.
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Old 09-14-12, 06:05 PM   #17
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^
sounds like you've got the right idea. also try step-ups! im srs those things rock.
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Old 09-14-12, 07:05 PM   #18
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Like those endless-stair machines? Those things just look annoying. And I think there are trainers available by appointment, so I'll see if I can talk to one and see if they have any other ideas to amend my plan.
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Old 09-14-12, 07:07 PM   #19
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I wasn't pushing crossfit - I don't even do it on a regular basis. I am a level one instructor though, and simply brought up the fact that they [crossfit] incorporate Olympic lifts into their program and since crossfit gyms are like the plague, there is a decent pool of people to learn the Olympic lifts from, not crossfit. I get coaching all the time as I enjoy the lifts - $40 per hour is what I pay - pretty cheap. IMO, there is nothing else in the gym that will make you faster and stronger as the Olympic lifts will.
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Old 09-15-12, 07:40 AM   #20
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I do a lot of squats and dead lifts, power cleans, the usual. But what I really love that may be out of the ordinary that I feel really help build the right muscles are weighted step ups. Those kill me more than squats.
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Old 09-15-12, 10:49 AM   #21
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I wasn't pushing crossfit - I don't even do it on a regular basis. I am a level one instructor though, and simply brought up the fact that they [crossfit] incorporate Olympic lifts into their program and since crossfit gyms are like the plague, there is a decent pool of people to learn the Olympic lifts from, not crossfit. I get coaching all the time as I enjoy the lifts - $40 per hour is what I pay - pretty cheap. IMO, there is nothing else in the gym that will make you faster and stronger as the Olympic lifts will.
I agree that the Olympic lifts are great.

I've tried to join a Crossfit gym to have access to the bumper plates and whatnot. But they would not let me use the facility unless I was doing the Workout of the Day and I would have to pay the full $150/month. Nope.

I'm not sure if all CF gyms are like that, but the 2 or 3 that I asked in my area all had that same rule.
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Old 09-15-12, 12:02 PM   #22
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Like those endless-stair machines? Those things just look annoying. And I think there are trainers available by appointment, so I'll see if I can talk to one and see if they have any other ideas to amend my plan.
hahah no way. screw endless stair machines and machines in general. the step-up is a legit lift.

you put a barbell on ur back and step up onto one of the high platforms, like higher than knee-high



I like to do them with 60-80lbs barbell on my shoulders and a set of 10 with one leg, repeat set of 10 with other leg then rest between sets.
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Old 09-15-12, 12:08 PM   #23
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I agree that the Olympic lifts are great.

I've tried to join a Crossfit gym to have access to the bumper plates and whatnot. But they would not let me use the facility unless I was doing the Workout of the Day and I would have to pay the full $150/month. Nope.

I'm not sure if all CF gyms are like that, but the 2 or 3 that I asked in my area all had that same rule.
Yep, all the Crossfit gyms are like that. They make a TON of money on with their business model. My two day instructors course was $1000.00 (work paid for it - I would not have) and there were 50 people in my class. They sell out 5-6 classes per weekend, year around, just in the USA alone - you do the math. They're all usually $100-200 per month for the privilege of being a crossfitter. The biggest benefit most people get out of crossfit classes is they make you work hard, a key element a lot of people forget about when they train. A "motivated" person can get hella strong in their own living room just doing pullups, pushups, pistols, whatever - you dont need crossfit or a fancy gym or equipment.

Heres a link from one guys experience w/oly lifting http://bikerackheads.blogspot.com/20...aining-my.html

I think Tmonk has it right by suggesting spending time on the bike though - if you want to be a better bike sprinter, then bike sprint.
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Old 09-15-12, 11:55 PM   #24
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Also having a beard helps adds another 1,500 watts to your standing starts
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Old 09-16-12, 09:26 AM   #25
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Also having a beard helps adds another 1,500 watts to your standing starts
Totally already got that going. I'm almost a month and a half into this growth.
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