Where speeds may exceed 60 kmph
11 posts • Page 1 of 1
How long is a piece of string?
If you really have to ask the question then it would be more beneficial to spend more time on the bike training.
Building basic strength in the gym is the key if you want to go there. Plenty of different variations on reaching the same goals. How long was that piece of string?
what exercises are you performing in the gym ?
While I am not a track rider I would say a normal power training program for the lower limbs. This would consist of:
Top 3 are must haves the rest i would just pick 2 out of.
I would be doing 3-5 sets for 3-8 reps. Focusing on a explosive concentric contraction and a very controlled eccentric contraction.
Just my personal opinion feel free to correct me.
EDIT: oh and focus on FORM. Form is everything. Bad form and you may as well not be there. I wouldnt do it anymore then 3 times a week probably only 2 times.
What are you trying to get rid of? Your track got a pest problem?
When all else fails, persistence prevails -- Lew Hollander
Riders that are faster than he is?
Shane Perkins spends a bit.
Since we have no idea what:
- the OPs goals are, nor what sort of track riding they are focused on
- what their current strength is (it may well be that they have way more than enough strength already for whatever they are looking at)
then any advice on how much and what to do at the gym is, well, just a wild guess.
Even if you are looking to become a sprinter, then there is no more important training than sprinting.
Although strength training does improve cycling performance.
Potential for strength and endurance training to amplify endurance performance (1988)
R. C. Hickson, B. A. Dvorak, E. M. Gorostiaga, T. T. Kurowski, and C. Foster
The impact of adding heavy-resistance training to increase leg-muscle strength was studied in eight cycling- and running-trained subjects who were already at a steady-state level of performance. Strength training was performed 3 days/wk for 10 wk, whereas endurance training remained constant during this phase. After 10 wk, leg strength was increased by an average of 30%, but thigh girth and biopsied vastus lateralis muscle fiber areas (fast and slow twitch) and citrate synthase activities were unchanged. Maximal O2 uptake (VO2max) was also unchanged by heavy-resistance training during cycling (55 ml.kg-1.min-1) and treadmill running (60 ml.kg-1.min-1); however, short-term endurance (4-8 min) was increased by 11 and 13% (P less than 0.05) during cycling and running, respectively. Long-term cycling to exhaustion at 80% VO2max increased from 71 to 85 min (P less than 0.05) after the addition of strength training.
There are a number of other studies saying very similar things. Another interesting study.
Strength training improves 5-min all-out performance following 185 min of cycling (2009)
B. R. RÃ¸nnestad, E. A. Hansen, T. Raastad
Twenty well-trained cyclists were assigned to either usual endurance training combined with heavy strength training [E+S; n=11 (â™‚=11)] or to usual endurance training only [E; n=9 (â™‚=7, â™€=2)]. The strength training performed by E+S consisted of four lower body exercises [3 Ã— 4â€“10 repetition maximum (RM)], which were performed twice a week for 12 weeks. E+S increased 1 RM in half-squat (Pâ‰¤0.001), while no change occurred in E. E+S led to greater reductions than E in oxygen consumption, heart rate, blood lactate concentration, and rate of perceived exertion (P<0.05) during the last hour of the prolonged cycling. Further, E+S increased the mean power output during the 5-min all-out trial (from 371 Â± 9 to 400 Â± 13 W, P<0.05), while no change occurred in E. In conclusion, adding strength training to usual endurance training improves leg strength and 5-min all-out performance following 185 min of cycling in well-trained cyclists.
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