power jumps

I'd call these "sprint accelerations", not "squats on a bike". Whatever you call them, doing 10-12 repeats of hard 30 sec intervals should be great training to raise VO2 max. Your rest periods between intervals are long, but should allow plenty of time to keep lactate levels down.

The usual question with any high-intensity training of course is how much, how often, and whether it should be done year round vs say 8 weeks in build-up phase for spring racing.

Leanman, if you are referring to low cadence high resistance training there's Amy Taylor-Mason that wrote this paper as part of her Master degree in exercise physiology. It's been debated on this site and revealed itself to be rather controversial but since you're kindly asking the question then here it goes:
High-Resistance Interval Training Improves 40-km Time-Trial Performance

Amy is a very kind person, always keen to answer her emails. She works as a full time coach down in New Zealand.

Have fun and report back.

solar
thanks
i am not sure on my cadence, but i try to do these with the wind at my back. starting off moving very slowly, then bang, go all out in the 53x12 SITTING. i guess its like killing 2 birds with one stone.you're really pushing down on the peddals to get going in the hard gear, but with a tail wind, you can get the rpm/s going pretty quickly. you're still in a hard gear, so the full 30rpm's hurts. i get it up to 30-34mph. i am usually the weakest of the group when we do these as i am the leanest. most of the other guys are bigger physically, and generate more power. they always beat me by 5-10 yards. closer to spring, when the race season is near, we do the 30 rpm's hard, leave it in the same gear for 30 rpm's going ez and recovering, then go hard again for 30 more rpm's. the bigger stronger guys fade here on the second one, then some times we do a third, and they are no where around..a short workout outside,lasting maybe 1:30,with 10 minutes rest between each one.. but doing 2-3 of these is kind of like a short attack in a race, you catch the attacker, someone counters, you catch him then another counter before it sticks.
plus this time of year, doing just one of them seems to be ok. doing 2 and 3 for me, its too early.on the other hand, doing 2 or 3 back to back really couldnt hurt, as all i do this time of year is ride hard 1 day a week outside, and now i'm starting a 20 minute hard effort in the middle of the week on my trainer.5days rest is plenty.
i will email her and let you know.
thanks alot

Looks like we are talking three different things here....

Seated sprints which I do equate to squats on the bike. I do them in 53x17 and just pump it for 6sec. Allegedly the NZ Teams Pursuit do seated start Kilos on 108" gear and are putting out 1.03 - 1.04 times. If you know track that's pretty quick. Think it is Joe Friel or Chris Carmichael who labelled these STOMPS.

Then 30sec efforts to boost VO2max. There was a study that compared various efforts above, at and slightly below VO2max and all had a positive effect on 40km time trial performance but the authors speculated that it was for different physiological reasons.

Amy is now working for BCF in there coach education division I think. Her study was contentious as there was no control group. So was the improvement because of the big gears or just the training effect (hmmm why does that scenario sound familiar). But was a typical Masters level study and earned her a pass. I would look at Andy comments as more of an indication of the pros and cons of big gear training...

"Strength endurance" training: a physiologist's view

Whatever type of training you do it should be specific, apply progressive overload and suit the individual. Obviously racing is the best but the facts are your not always going to get quality racing so you need to train smart to ensure adequate overload to maintain improvement and prepare for goal events.

I had a coach who once had me do 30 second sprints with 30 second recovery periods inbetween. I think I did about 10 of these in a row and I thought I was going die by then end.

Good crit racing workout.

I do the above "stomps" in a big gear from a low speed, but for only 5 seconds or so, to improve neuromuscular ability. They are very stressful on the body but a lot of fun. To really explode while in a massive gear, it is really hard on your body. It almost feels like I'm going to break my forearms, which why you're suppose to 'hump' the stem during such starts, not 'roadie sprint'.

velomanct
thanks for the reply
yes, i read these are good. i remember a friend who worked for chris charmichael that use to race on the team i was on saying they do these for 30 seconds. start in a huge gear, sit, and go all out. i like them .
i like your comment on how your forearms feel like they are falling off while doing these.
thats why i put up my last post on "upperbody training".
i was just curious as to what people do for upper body training, but from the few replies, it looks like those who replied dont do any training.
thats why i do gymnastic movements. i have for the last 49 years...tons of pullups dips pushups abs.... you get super strong without putting on an ounce of extra bodyweight.
you ought to try some pullups if you can get to a bar.these will really help your grip and forearms..i do 150 of these on mondays and thursdays.
then your forearms may not be killing you as bad doing stomps.
a pointer if you're new to pullups. do the (stewsmith.com) navy seals way of training
do the pyramid system
do 2 4 6 8 10 then back down if you can...slow but sure gains..from there you'll slowly get stronger and be able to do sets of 20.
have you ever tried these jumps , or stomps for longer than 5 seconds? i think the slow start huge gear and sitting is the key..
all the best

all the best

leanman said:

whats your opinion on this type of workout?

It sounds like you are doing 10-12 seated sprints. That's fine. Not so sure I'd need 11:30 between each one though....

Be sure to get variety in your sprint workouts.