Lower body lifting and cycling

[Dogmama]

Two questions from the last two posts: By training "explosively" does this mean doing a high number of reps (how many?) at a lower weight? Am I still lifting slowly or should I be increasing the speed?

Also, plyometrics, don't they work on fast twitch muscles? I see the value of doing them, but they may not be the best for what I want. Thoughts?

(An aside qualification, I'm an ISSA certified personal trainer and a Spinning instructor)

Explosive training means lifting as fast as you can with good form. So, it might mean training at a lower weight. For cycling, I would do 2-3 sets of 12 reps to start and increase to 3-4 sets of 12 reps. Think about the muscles you need for a sudden jump in speed to catch up with a pack, or the added strength you need when the hill goes from gradual to straight up. That is the power you want to train for.

The laws of specificity state that in order to get better riding a bike you need to ride a bike (people get paid to think these thoughts?). In the weight room, you train to get the muscular and neurological adaptations that cycling requires.

[bluebug32]

Thanks, Dogmama Any set of specific exercises you would suggest? I had read the article in Bicycling that was referred to a few posts up and it seems well-rounded. Don't know if it matters, but I'm 26, and while I've been training the upper body for two seasons, this is the first with a real program for the lower. My concern is staying fresh enough to be able to do a 2-hour a week for 12 weeks, power to the pedals program on the bike.

[Dogmama]

Thanks, Dogmama Any set of specific exercises you would suggest?

I like compound exercises that use several muscles/joint combinations. They tend to be more time efficient & burn more calories.

My favorite is called a Bulgarian Split Squat. OK....I saw your eyes glaze over! Check it out here: http://www.youtube.com/watch?v=q_Q8FKO7Ueg
You will probably want to chuck to dumbbells and make sure you have something to grab for balance. It's great for your glutes & hamstrings.

Front squats work your quads more than regular squats. They also work your core. You can use a couple of dumbbells held on the front part of your shoulders if you do not/cannot handle a barbell.
http://www.youtube.com/watch?v=yHu4j...eature=related

For functional strength that you'll use on the bike, I tend to stay away from most leg exercises on machines, e.g., leg extensions, hamstring curls, etc. Because your weight is supported and motion is predetermined, it doesn't carry over to functional strength. Think about the times you've had to squat in your kitchen to get a pan. Now, think of the times you've had to do a hamstring curl.

[bluebug32]

I like compound exercises that use several muscles/joint combinations. They tend to be more time efficient & burn more calories.

My favorite is called a Bulgarian Split Squat. OK....I saw your eyes glaze over!

Oh wow, these are intense! I'm thinking I should have started without the weight first, as I was very sure I was going to fall over or my legs would break in half! I'll try another set today, after having a few days of rest. Thanks again for your suggestions