Alex Simmons/RST wrote:steve-waters wrote:Alex - So weights if done should be more focused on dynamic and explosive sets if to get some benefit from them? Rather than all out strength sets.
It depends. For track sprinters, yes* but it's still only cross training and not bike specific. For endurance riders, not really.
The very best training for explosiveness on a bike are, you guessed it, explosive efforts on the bike. Starts, sprints, seated accelerations, downhill sprints, uphill sprints, etc etc etc.
* I would suggest if you can 1RM free squat 2-2.5 x body mass, then as a track sprinter at the elite world class level, you have more than enough strength. More is not necessary and training to go beyond might in fact slow you down.
I reckon you would get most sprints and weights coaches disagreeing with you on some of these points. If you want extra acceleration, speed or whatever, you'd still get an advantage from doing those exercises that go over and above that off the bike.
It's fallacy to suggest that strength is the only thing trained for in the gym. It's why throwers and sprinters will do their reps in a totally differently manner in the gym, albeit on exactly the same program.