Originally Posted by
Latif
As another one year anniversary new to the sport guy, what can be done to specifically engage the glutes and hams more while riding? I almost always feel my quads after I've pushed hard and recently lowered my bars for the first time which so far has increased my perception of my performance and hopefully working my glutes/hams more. I mostly ride alone or with one other much stronger buddy.
I do two things: high cadence drills on the rollers (FastPedal) and one legged pedaling (OLP).
For FastPedal, use a cadence between 115 and 120 continuously for 15 to 45 minutes, as endurance increases. Keep a cushion of air between the sole of the foot and insole of the shoe. Wiggle your toes and pedal with the shoe's upper. Intensity should be that of a moderate ride, no more. So low to very low gears. This cannot be done outdoors. If you can't do the recommended cadence, pedal at the edge of bouncing. You'll get better. This one exercise is reason enough to buy a set of rollers.
For OLP, pedal 2 minutes with each leg at 50-55 cadence, then 2 minutes legs together at 90-95 cadence in that same gear, then 2 minutes each leg at 80-85 cadence in a smaller gear, then 2 minutes legs together in the original gear, then repeat for 15-45 minutes, as endurance increases. The OLP intensity should be enough so that the last 15 seconds of each OLP interval has you crying for your mommy. If you can't last 2 minutes, take short breaks, but gut out the 2 minutes. The lazy foot can be wedged into the frame's triangle. This is easier on a trainer than rollers, though I do it it on rollers.
I do these once/week, FastPedal from now to January, then OLP from January through the season.
During the early season, you can also find a long, moderate hill and pedal up it in a very large gear at 50-55 cadence, holding the upper body completely still. 3 X 10 minute intervals, zone 3.