Become a better cyclist, increase strength?

Triathlon Forum
1

Hi

I completed my first Ironman last summer. With a cycle time of 6:30, I feel that there is much room for improvement.

I feel like I particularly need to be stronger in the legs. Do you think I should go for strength training (any good exercises?) or will I improve more just to ride more, given the low level I start from.

What do you think of power intervals where you bike on very low cadence?

Thanks for your help.

/Chris

2

First!

3

Just riding will make you better in, well, just riding. Low spin (like 40 to 50 or less if that is your definition) may give you knee issues. High RPM and constant power output is better.

Get some way of measuring your power if you can, if not get a repeatable course or use a fluid / mag trainer. Get a coach to set up power improvement drills (intervals etc.) and do those, watching how you rower increases and / or times decrease.

Now that we are getting into the off season, it is time to rest a bit, then work on building up your base.

4

So…

You’ve been here coming up on two years, and THIS is the best you could come up with for a first post?

Search/reading comprehension/troll fail. Take your pick.

John

5

Squats. Lots of them.

You’re welcome.

6

For IM weight lifting/low cadence isnt going to help you. Spend your time in the saddle in Zone 2.

7

There is some evidence lifting weights can help you produce more power during efforts less than 1 minute. The closer your IM split gets to 1 minute, the more important strength training becomes.

-Physiojoe

8

I do alot of winter weights to maximize my :45~ 1:00 power
.

9

ride, ride and then ride some more. You will get stronger the more you ride. Ride different routes. Make sure there are hills.

10

Try a plan of LT intervals and Vo2 intervals with building to about 300+ miles per week. Don’t forget to recover…

11

There is some evidence lifting weights can help you produce more power during efforts less than 1 minute. The closer your IM split gets to 1 minute, the more important strength training becomes.

-Physiojoe

x 2

LOL!

12

There is some evidence lifting weights can help you produce more power during efforts less than 1 minute. The closer your IM split gets to 1 minute, the more important strength training becomes.

-Physiojoe

x 2

LOL!

x3 - LMAO. This may be my favorite reply to the “should I lift weights to bike better” query yet.

13

Crossfit with a focus on power cleans.

14

Crossfit with a focus on power cleans.

power cleans are kind of cool, just innately.