What i mean is shall i do the leg extensions with low weight high reps or heavy weight low reps. Im following the train of thought that for endurance light weight high reps should be done and for sprinting heavy weight and low reps...
I just fool around on the stability ball about 3 times a week.
Crunches of multiple orientations and push-ups.
Shoulder lifts/Bicep curls @ 10lbs
Calf raises with light weight.
TONS of lunges - standing, lifting, kickback lunges, double leg lunge... with light weight as well.
Your endurance should come on the bike shouldn't it? I mean there's no point using up an hour @ the gym when a good aerobic ride is available. And for sprinting, I guess heavy lunges should build that power... so I think your train is on the right track
I dunno, I don't know much about jimming... I just work on my muscles that I know I need on my bike.
I've started doing dynamic ankle exercises, varying my foot position during calf presses. Trying to stabalize an achillies problem.
Machine leg presses and deep squats to work the glutes and hip flexors.
There's a skiiers exercise of leg presses with the feet pointed 30-40 degrees to the side, for mogul skiiers mostly but works the lateral knee muscles we often have problems with.
Heavy cable rows. Works the back, shoulders and the pulling up of the bars muscles.
Lots of chest pressing stuff. Working the muscles that you use all day holding yourself up on the bars.
Reclined press. (Lying flat with a medium heavy bell held over your head pressing in a straigt line up over your forehead.) This ones great for the triceps which help hold you in that forearm parallel to the ground tuck for speed or headwinds.)
Stairs. You want better climbing muscles do stairs. Take that little day pack, put a couple 2 litres full of water in it and walk up the stairs of the highest building in town. Or go hikking with several litre platypus bags of water as weight. (When you get to the top drain most of the water, coming down with a heavy load is hard on the knees.)
Swimming. Teaches breathing patterns, helps work the cardio and is one of the few things shown to raise your VO2 max. (Most exercise works the heart and lungs but dosn't change your mostly genetically preset VO2 max. Studies point to swimming actually raising it. Theory is that underwater, breath holding cardio exercise stimulates some part of the early reptillian brain to improve it...)
I start with basic laps, one breath every three strokes (normal.) Then move to every 4 then every five and so on, until i'm breathing twice a half lap and my lungs are on fire.
That and lots and lots of single arm beer curls...