Building leg power/quad strength
Discussion
Hi chaps,
As some of you are aware....I'm a rather skinny rider (167cm/54kgs) and, having done various peak power tests and analysing data from rides and TT sessions it's clear to me my weakness is my anaerobic capacity, and my ability to recover from it....from around 6mins or more my W/kg is actually pretty good, with an FTP of 4.25W/kg, but my outright spring I'm struggling to break 700W.
Any suggestions as to what I can do to increase Quad muscle bulk/power without putting on too much weight elsewhere? I've yet to try but apparently very low cadence (50-60rpm) and high power intervals are good.....As are squats with weights or leg press machines, but I'm really not a big fan of the gym and rather than spend £30+/month on that I'd rather spend that on bike goodies
Any thoughts much appreciated, and sorry for yet another topic
As some of you are aware....I'm a rather skinny rider (167cm/54kgs) and, having done various peak power tests and analysing data from rides and TT sessions it's clear to me my weakness is my anaerobic capacity, and my ability to recover from it....from around 6mins or more my W/kg is actually pretty good, with an FTP of 4.25W/kg, but my outright spring I'm struggling to break 700W.
Any suggestions as to what I can do to increase Quad muscle bulk/power without putting on too much weight elsewhere? I've yet to try but apparently very low cadence (50-60rpm) and high power intervals are good.....As are squats with weights or leg press machines, but I'm really not a big fan of the gym and rather than spend £30+/month on that I'd rather spend that on bike goodies
Any thoughts much appreciated, and sorry for yet another topic
E65Ross said:
Hi chaps,
As some of you are aware....I'm a rather skinny rider (167cm/54kgs) and, having done various peak power tests and analysing data from rides and TT sessions it's clear to me my weakness is my anaerobic capacity, and my ability to recover from it....from around 6mins or more my W/kg is actually pretty good, with an FTP of 4.25W/kg, but my outright spring I'm struggling to break 700W.
Any suggestions as to what I can do to increase Quad muscle bulk/power without putting on too much weight elsewhere? I've yet to try but apparently very low cadence (50-60rpm) and high power intervals are good.....As are squats with weights or leg press machines, but I'm really not a big fan of the gym and rather than spend £30+/month on that I'd rather spend that on bike goodies
Any thoughts much appreciated, and sorry for yet another topic
You're always going to be limited by your genetics so make the most of what you already have! As some of you are aware....I'm a rather skinny rider (167cm/54kgs) and, having done various peak power tests and analysing data from rides and TT sessions it's clear to me my weakness is my anaerobic capacity, and my ability to recover from it....from around 6mins or more my W/kg is actually pretty good, with an FTP of 4.25W/kg, but my outright spring I'm struggling to break 700W.
Any suggestions as to what I can do to increase Quad muscle bulk/power without putting on too much weight elsewhere? I've yet to try but apparently very low cadence (50-60rpm) and high power intervals are good.....As are squats with weights or leg press machines, but I'm really not a big fan of the gym and rather than spend £30+/month on that I'd rather spend that on bike goodies
Any thoughts much appreciated, and sorry for yet another topic
At your weight, you don't need to be pushing out as many watts ... at my weight for instance (181cm/78kg) I need to be pushing more and typically see 1,200w - 1,300w at the end of a 50 - 60 lumpy road race. You will climb like a mountain goat and on a road race (one which has some climbing I'd suggest), you could attack and get away without requiring the outright power in a sprint, where as I have to hang on at the climbs and rely a sprint.
I would focus on performing some interval sprint drills rather than gym or focusing on building your quads specifically.
I bought a turbo trainer a while back and used to use it to just sit on at 20 mph for an hour.
Then I got hold of some of the sufferfest videos, which make you pedal at 90rpm, 110rpm, 60rpm, stand up, big gears, easy gears etc.
I don't get as high an average speed, but it's much more of a workout and after only about three or four goes I can notice that my legs feel stronger already.
So this kind of echoes what others have said above about interval training.
As for squats, you don't need to be in a gym to do those. just find a bit of space and Either do them free, or if you have a swissball, or even a football, put it in the small of your back and lean against a wall. Then as you squat, the ball just rolls up your back (I did these to get back on track after a knee operation a couple of years ago). Burpees are another weight-free solution that is amazingly good for your legs, and will also increase aerobic fitness too.
Though I'm about double your weight, the principle is the same.
Then I got hold of some of the sufferfest videos, which make you pedal at 90rpm, 110rpm, 60rpm, stand up, big gears, easy gears etc.
I don't get as high an average speed, but it's much more of a workout and after only about three or four goes I can notice that my legs feel stronger already.
So this kind of echoes what others have said above about interval training.
As for squats, you don't need to be in a gym to do those. just find a bit of space and Either do them free, or if you have a swissball, or even a football, put it in the small of your back and lean against a wall. Then as you squat, the ball just rolls up your back (I did these to get back on track after a knee operation a couple of years ago). Burpees are another weight-free solution that is amazingly good for your legs, and will also increase aerobic fitness too.
Though I'm about double your weight, the principle is the same.
Edited by Kell on Monday 4th July 11:34
Firstly, have you done a race yet?!
Onto your actual point, what are you trying to achieve? We are a similar size and if I have ever left my race result to a sprint for the line I have screwed up. Case in point was a race back in Feb, I checked the course beforehand and about 4 minutes out was a short ramp. I knew if I was in a group that would be my last opportunity to get the jump and it turned out just that way in the race. I went all out up the ramp, dispatched the others and solo'd to the line.
I have learnt from riding / racing with others that in general I am stronger aerobically, especially in watts / kg but that doesn't help when it comes to sprinting. You have to know your strengths and weaknesses and play to them, the great thing about having a power meter is it will tell you all you need to know.
Onto your actual point, what are you trying to achieve? We are a similar size and if I have ever left my race result to a sprint for the line I have screwed up. Case in point was a race back in Feb, I checked the course beforehand and about 4 minutes out was a short ramp. I knew if I was in a group that would be my last opportunity to get the jump and it turned out just that way in the race. I went all out up the ramp, dispatched the others and solo'd to the line.
I have learnt from riding / racing with others that in general I am stronger aerobically, especially in watts / kg but that doesn't help when it comes to sprinting. You have to know your strengths and weaknesses and play to them, the great thing about having a power meter is it will tell you all you need to know.
Agree with the above
Im a couple of inches taller and 10Kgs more (still short n slim!) and the complete opposite to you!!My best quality is a brutal sprint and acceleration, trouble is after a few minutes i'm burnt out, but my recovery is quick. Ive won a couple of hill climbs by sprinting the first third of the hill, nearly coming to a stop halfway up whilst recovering and then sprinting the crest flat out. Whilst everyone else was doing consistent steady proper climbing, it really winds some of my club members up my!
My ability a redundant talent tbh for everyday riding, being able to hold a good pace and produce consistent watts over a sustained period in a predictable way like I presume you can is much more useful. When I do chain gangs that hold a 22mph - 25mph pace over decent periods Im usually hanging off the back after 10 minutes!
Plus you are usually limited by genetics, my muscles are really fast twitch
However its good to brush up on your weaknesses if you want to build a stronger sprint you could start by choosing some good segments on Strava that are under a minute and aim to get in the top 20 and just hit them hard week in week out to see any improvements.
Kettle bells are a good shout,also I find some upper body strength helps with hard acceleration as I pull up on the bars or steady the rest of the body likewise and linked is core strength (hence kettle bells) . Also working on my glutes on the advise of my physio has helped them fire more when cycling, this has helped on accelerating hard whilst in the saddle. Could be worth seeing a decent cycling based physio or personal trainer, describe what you want to achieve and then they can put together a work out programme. Thats what I did and I just do stretches and exercises in my lunch break at work, its made me a better rider for sure.
Im a couple of inches taller and 10Kgs more (still short n slim!) and the complete opposite to you!!My best quality is a brutal sprint and acceleration, trouble is after a few minutes i'm burnt out, but my recovery is quick. Ive won a couple of hill climbs by sprinting the first third of the hill, nearly coming to a stop halfway up whilst recovering and then sprinting the crest flat out. Whilst everyone else was doing consistent steady proper climbing, it really winds some of my club members up my!
My ability a redundant talent tbh for everyday riding, being able to hold a good pace and produce consistent watts over a sustained period in a predictable way like I presume you can is much more useful. When I do chain gangs that hold a 22mph - 25mph pace over decent periods Im usually hanging off the back after 10 minutes!
Plus you are usually limited by genetics, my muscles are really fast twitch
However its good to brush up on your weaknesses if you want to build a stronger sprint you could start by choosing some good segments on Strava that are under a minute and aim to get in the top 20 and just hit them hard week in week out to see any improvements.
Kettle bells are a good shout,also I find some upper body strength helps with hard acceleration as I pull up on the bars or steady the rest of the body likewise and linked is core strength (hence kettle bells) . Also working on my glutes on the advise of my physio has helped them fire more when cycling, this has helped on accelerating hard whilst in the saddle. Could be worth seeing a decent cycling based physio or personal trainer, describe what you want to achieve and then they can put together a work out programme. Thats what I did and I just do stretches and exercises in my lunch break at work, its made me a better rider for sure.
Can only echo what's already been said.
Play to your strengths - do you think Quintana worries about his max power? Sprinting ability is to a large extent genetic yours are all wrong for it.
Unless you are tactically astute it is unlikely you will ever do well in a bunch sprint, on a flat course. YOUR genetics have blessed you with the ability to break away when it gets steep exactly as previous post have stated so look for courses that will allow you to do this.
Plenty of hilly road races but crit wise you should try Hog Hill.
Play to your strengths - do you think Quintana worries about his max power? Sprinting ability is to a large extent genetic yours are all wrong for it.
Unless you are tactically astute it is unlikely you will ever do well in a bunch sprint, on a flat course. YOUR genetics have blessed you with the ability to break away when it gets steep exactly as previous post have stated so look for courses that will allow you to do this.
Plenty of hilly road races but crit wise you should try Hog Hill.
Thanks chaps!
Haven't entered a race yet, there in one in a couple of weeks but my mum's going in for surgery the day before so I can't enter that.
For my sins, I'm going to try and do my Sufferfest Knighthood next month so I've just recently dialed the intensity back a touch (not much) but I've been doing marginally longer rides. Once that's done, I'm going to take a couple of easy weeks, then start looking at events for next year, maybe the odd Sportive over the autumn to keep me going.
Cheers guys.
Haven't entered a race yet, there in one in a couple of weeks but my mum's going in for surgery the day before so I can't enter that.
For my sins, I'm going to try and do my Sufferfest Knighthood next month so I've just recently dialed the intensity back a touch (not much) but I've been doing marginally longer rides. Once that's done, I'm going to take a couple of easy weeks, then start looking at events for next year, maybe the odd Sportive over the autumn to keep me going.
Cheers guys.
Gassing Station | Pedal Powered | Top of Page | What's New | My Stuff