How to increase speed/power output on bike leg??

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2006-05-30 10:07 AM

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Expert
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Subject: How to increase speed/power output on bike leg??
Another question for Daremo & anyone else who has an incredibly strong bike leg of the race

I know that speed is directly related to the power output that one can produce, so my question is how does someone go about increasing their power?? More specifiaclly, what excercises (weight room included) are the best at increasing overall wattage output??

Thanks for you help

Benihana

2006-05-30 10:09 AM
in reply to: #437751

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Resident Curmudgeon
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Subject: RE: How to increase speed/power output on bike leg??

Ride Lots!

If you're not over 100 MPW, you can start there.



Edited by the bear 2006-05-30 10:10 AM
2006-05-30 10:11 AM
in reply to: #437751

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Expert
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Subject: RE: How to increase speed/power output on bike leg??
I understand that much, but is there anything that one can do in the weight room (especially during the off season) to increase power output??
2006-05-30 10:34 AM
in reply to: #437758

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Cycling Guru
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Subject: RE: How to increase speed/power output on bike leg??
I don't do weights, so I'll have to defer to others on that one ........

I'll add in ride hills lots to narrow down the bear's response in relation to your question.
2006-05-30 10:36 AM
in reply to: #437758

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Elite
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Subject: RE: How to increase speed/power output on bike leg??
High rep squats (20-25) and other pressing exercises. You can throw in a couple of weeks of low rep sets everyone several months, depending on your training schedule.
2006-05-30 10:38 AM
in reply to: #437794

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Subject: RE: How to increase speed/power output on bike leg??
dgunthert - 2006-05-30 10:36 AM

High rep squats (20-25) and other pressing exercises. You can throw in a couple of weeks of low rep sets everyone several months, depending on your training schedule.


Should these be hi-rep 20-25 until failure??

Thanks for all of the responses


Benihana

2006-05-30 10:50 AM
in reply to: #437751

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Elite
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Subject: RE: How to increase speed/power output on bike leg??
Not quite to failure, but you shouldn't feel like you could do many more, either.
2006-05-30 10:52 AM
in reply to: #437819

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Subject: RE: How to increase speed/power output on bike leg??
dgunthert - 2006-05-30 10:50 AM

Not quite to failure, but you shouldn't feel like you could do many more, either.


Thanks!!
2006-05-30 11:17 AM
in reply to: #437751

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Coach
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Subject: RE: How to increase speed/power output on bike leg??

I DON'T do any specific leg strength training (related to squats, lunges, etc) because IMO bike strength/power comes from specific training >>> RIDING LOTS and not from 3 series of 25 reps of “x” exercise which does not necessarily mimics the pedaling motion. I do include strength training in my plan more for balance the strength in my muscles and flexibility rather to increase my power.

The way I was able to raise my Functional Threshold Power (FTP) or Critical power (CP60) over the last 6 months was by riding a lot, riding hills, and doing constant tempo or LT sessions on the trainer. (Almost zero squats/lunges) FTP back on Nov 2005 = 240 watts, FTP today a little over 265 watts. Bear in mind that my weight is 139 pounds and height 5”7” hence my power to weight ratio is pretty decent for tris.

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