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Developing Leg Strength, Part 1
Resistance Training for Endurance Cyclists
by Dan Kehlenbach & John Hughes
Dan Kehlenbach has his MS is Sports Science, is a certified Strength and Conditioning Specialist and a USC Cycling Expert Level Coach. John Hughes is director of the UMCA, has been certified by the NSCA as a personal trainer and by USA Cycling as a coach. Learn about Hughes’ coaching at www.coach-hughes.com.
- Resistance training overview [ Part 1 | Part 2 ]
- Increasing core strength [ Part 1 | Part 2 ]
- Developing leg strength [ Part 1 | Part 2 ]
- Improving muscle balance [ Part 1 | Part 2 ]
- Strengthening connective tissues [ Part 1 | Part 2 ]
- Improving upper body endurance [ Part 1 | Part 2 ]
Developing Leg Strength
One or two days a week, do an aerobic activity that builds leg strength:
- riding a mountain bike or fixed gear in hilly terrain.
- hiking, snow shoeing, or back country skiing with a moderately heavy pack.
Two or three days a week, do three sets of 12-20 reps of one of the following strength exercises, which are progressively more difficult. For each of these exercises, the knee of the front leg should remain directly over the ankle - the knee should not go forward in front of the toes, which would place added stress on the knee.
Wall Squats: Stand 12-18 inches away from a wall. Place a soccer/basketball between your lower back and the wall. Bend your knees and, using the ball as a roller, squat down like you're sitting in a chair. Go down until your hip and knee joints form right angles (just like in a chair), then stand back up. Start with no weights, and progress to holding a gallon of water in each hand.
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Step ups: With right leg, step up onto a box or step approximately 12-16 inches high and step back down; step up with left leg and back down. (Both legs = 1 repetition). Wear a backpack full of canned food for added resistance.
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Lunge: Step about three feet forward with your right foot and lower your left knee almost to the floor. Keep your right knee over your ankle, not in front of your foot. Don't rest your left knee on the floor. Alternate left and right legs for each set. Start with no weights, and progress to holding a dumbbell in each hand.
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