Power? Hip Flexors? Odd q

[crazycanuck]

Ok, I didn't want to hijack RM's thread so i'll ask this here.

Just want to know what's the best way to increase pedal/leg power while on my mtn bike? Is it the hip flexor I need to strengthen?

Reason for asking is-Whilst riding the trail in prep for the Perth MTB 6hr event in August, I noticed I have some power on the inclines and can keep my speed at about 13-15km/hr but wonder how i can increase it. Not sure of the body part I need to strenghten.

I don't know if my question makes sense or not but feel free to ask more questions.

Muddled CrazyC

[LBTC]

CC, if you have time to add a weight workout to your week, there's a power training routine that is fast and easy that will make a world of difference for you!

I did this at least 8 years ago and my muscles still remember what they learned.

The whole point is to increase explosive power, critical for technical climbing especially.

Here's what you do:

Use the heaviest weights you can.
Each set is 4 reps.
Do 6 sets.
Use free weights if you can.

The exercises:
Bench press
Squats
Good mornings (1/2 a dead lift)
One other exercise set: biceps/triceps, lats/chest, etc

And do at least 40 reps of calf raises each set.

Do this for about 6 weeks, then return to your normal, or some other type of weight workout. You should notice a huge difference - and you should be able to do heavier weights on your regular weight workouts too.

It really worked for me. Hopefully something like this works for you too!

H&B
~T~

[Zen]

When you are clipped into your pedals, the hip flexors are responsible for the "pulling up" part of the pedal revolution. If your goal is to increase explosive power work on your gluteal muscles, with the quads a close second.
This (http://www.exrx.net/Lists/ExList/HipsWt.html) is a great site, very easy to use and should have videos for all exercises.
The Smith Rear Lunge (http://www.exrx.net/WeightExercises/GluteusMaximus/SMRearLunge.html) is a killer butt exercise.

[KnottedYet]

I vote for the glutes, too.

[crazycanuck]

Thanks ladies,

LB-i don't have a weight bench at home...Perhaps I can do it at the pilates studio i go to. The guys & gals add weights to my routines for me...

I shall check out the links you provided Zen.

C

[han-grrl]

Sometimes the body needs better cardio, sometimes its muscular strength that's limiting. Sometimes a little bit of both.

I would say strengthen the whole package as a wild guess...

H

[rocknrollgirl]

I vote glutes and quads....

[han-grrl]

Don't forget that a good strong properly trained core will also enhance power...as would appropriate power training.

[ClockworkOrange]

.............This (http://www.exrx.net/Lists/ExList/HipsWt.html) is a great site, very easy to use and should have videos for all exercises.
The Smith Rear Lunge (http://www.exrx.net/WeightExercises/GluteusMaximus/SMRearLunge.html) is a killer butt exercise.

That site is so good, most of what you had been discussing, I really did not have a clue about.

Cheers for putting the link on.

Sally

[Reesha]

When you are clipped into your pedals, the hip flexors are responsible for the "pulling up" part of the pedal revolution. If your goal is to increase explosive power work on your gluteal muscles, with the quads a close second.
This (http://www.exrx.net/Lists/ExList/HipsWt.html) is a great site, very easy to use and should have videos for all exercises.
The Smith Rear Lunge (http://www.exrx.net/WeightExercises/GluteusMaximus/SMRearLunge.html) is a killer butt exercise.

My rear end hurts just watching that smith rear lunge. Oh wait... I biked for four hours yesterday. Maybe that's why. :o

But noted! I need some great off season training workouts as there's 6 months of winter here. Ok maybe 7.

[LBTC]

LB-i don't have a weight bench at home

Actually, CC, I don't either; just a pretty good collection of free weights, and furniture. I used a bench from a table set to do the benchpress when I used to do that work out.

If I were going to a gym, yes, I'd definitely use the Smith machine. You can do soo much with one of those.

I think my point was - whatever exercises you choose to do, keep them focused on glutes, quads, hamstrings, and chest girdle, and keep the weights high, the reps low, and the sets medium.

That's what gets you power.

Hugs and butterflies,
~T~