Please tell me what is your #1 excercise to develop strength for the bike

Triathlon Forum
1

I have noticed that I’ve got great endurance, but am lacking of strength to push the big gears during races.

Thanks.

2

Squats.

3

I have noticed that I’ve got great endurance, but am lacking of strength to push the big gears during races.

Thanks.

I’d say it would be biking more. Endurance = ability to push big gears during races.

4

Plyometrics and Big Gear work on hills.

5

more time in the saddle pushing bigger gears.

6

Paulo,

Do you generally prescribe any type of weight resistance training to your athletes?

7

Squats here, too.

8

No, just to people on the Forum. My athletes are the control group.

9

I have noticed that I’ve got great endurance, but am lacking of strength to push the big gears during races.

Thanks.

well, do you have the strength to push small gears faster?

no one says you have to push the big gears to go fast.

10

Here’s my exercise…

You put your feet on the pedals… you push down with the left leg, then down with the right leg.
Repeat this many many times…

11

Here’s my exercise…

You put your feet on the pedals… you push down with the left leg, then down with the right leg.
Repeat this many many times…

dude… you may as well have just said ‘candyman’ in the mirror five times…

12

Intervals like:

10 X 3 min fast - 1 min easy
3 X 5 miles hard 5 miles easy
8 X 3 min hill climbs 5 min easy

all have warm up and cool down

jaretj
.

13

more time in the saddle pushing bigger gears.

Couldn’t have said it better myself. Seriously. If I am gonna do hill repeats as a strength workout, I’ll do 5-6 ascents. Sample workout.

1: easiest gears
2: small ring front, middle gear back
3: big ring front, 2nd easiest gear in back
4: big ring front, middle gear in back
5: intervals: 1 min in small ring front/3rd easiest in back sitting, switchi to a harder gear and go hard out of the saddle for 20 seconds
6: pick a gear and go out the saddle the entire way

14

T.I.T.S.

Time In The Saddle

or, translated from Portuguese, more is more. (mais e mais)

15

You put your feet on the pedals… you push down with the left leg, then down with the right leg.
Repeat this many many times…

I prefer to push down with my right leg first.

16

dude… you may as well have just said ‘candyman’ in the mirror five times…
ha…calling Mr. Day…Mr. Frank Day you have a phone call at the front desk.

17

Find a big hill. Ride up it lots.

That’s what I do.

Sometimes when I do hill repeats, I try to climb the hill in a harder gear each time.

18

EPO, Steroids, including Testosterone.

Undisclosed TDF Rider

Sorry, couldn’t resist .

Seriously, hills and intervals. Big hills.

19

I second squats, free weight squats, done with a stance the same width as that with witch you pedal.

Also, pedaling really hard in the big gears a lot will also help you to pedal really hard in the big gears a lot =)

20

I have done the big gear hills repeats, or just pushing a bigger gear on most of the hills during long rides, but my problem is that most of the time I end up cramping on my inner quads.