weights/plyometrics/on bike workouts

[Smartt/RST]

as the season comes to an end in a month or two i am going to start weights to supplement my bike training(goal of increased sprint power). i also want to include plyometrics.

is there a specific routine concerning weight lifting, plyometrics and on the bike workouts i should follow to maximize my gains? should i be doing all three of these workouts in the same session, which order?

i am just looking for some general advice on how i can integrate all 3 types of training for best results, this 'off' season.

I'm jumping in a bit late here, but I thought I would say something to the original question that was posed ("specific routine concerning weight lifting, plyo's and on the bike workouts...?"). One comment was to do lifting first and then bike work, as you 'felt' stonger/more powerful after lifting. This may be the feeling you get (especially during the initial application of force to the bike), but any strength training induces fatigue (or you're not really gaining strength) and if you used a power meter, I guarantee you would see a drop off in power on the bike after a strength training workout vs with fresh legs.
Point is, the proper sequence of training is warm up/power/strength/endurance/cool down - should you be doing everything in one workout, as was asked. This is especially true for someone who wants to develop power vs strength, as all cyclists do.

 

[Carrera]

If you want to do leg-presses, go ahead, However, I agree with the previous poster that the leg-press is basically a con. I know guys who could beat me on leg-presses with ease but if they tried to squat with 400 lbs their back and legs would give way.
I read Lance Armstrong's coaches had him do leg-presses - which amazes me. Sure, they build a certain degree of leg-strength but I'd far prefer smith machine squats if I had to choose (don't agree with the general view that smith machine squats aren't any use).
But to be honest with you, I don't think anything compares with cycling up steep hills for building the legs (although I guess such work isn't what a sprinter might focus on).
Just one important tip. If you do squats make sure you thoroughly warm up. The people I warned in the past about jumping into squats with 200 lbs to start off are numerous. All of them are busted up at age 40. Stretch, do a few sets with an empty bar and slowly pyramid upwards. Never bounce either on a leg-press or squat as it will screw up the knees.

I do'nt understand how the leg press is an ego exercise. It works the exact muscles that I need to work, and rather efficiently too. I like using machines because I can target really well.

 

[ed073]

is it dry there? i'm getting just a little sick of the rain here...!

Lol

St Petersburg? I hear the winters can be a tad chilly....but they keep they vodka flowing.

 

[Carrera]

I lived in St Petersburg for some time. Lived in a flat on a street called Narvsky Prospekt (not to be confused with Nevsky Prospekt).
Saint Petersburg is the nicest city I've ever lived in and the people over there are really hospitable and friendly. The nicest experience is holidaying with friends at a dacha (wooden country homes). I could never figure out why I could lose weight so easily in Russia. They had the same food as you get in any other country but I lost so much body fat. I can only guess it must have something to do with mineral content (the food being derived from different soil). Or maybe it was the climate since Saint Pete is very very hot in Summer but freezing in Winter.
St Petersburg girls are also stunning.

Lol

St Petersburg? I hear the winters can be a tad chilly....but they keep they vodka flowing.

 

[ed073]

St Petersburg girls are also stunning.

I'm there.

 

[velomanct]

One comment was to do lifting first and then bike work, as you 'felt' stonger/more powerful after lifting. This may be the feeling you get (especially during the initial application of force to the bike), but any strength training induces fatigue (or you're not really gaining strength) and if you used a power meter, I guarantee you would see a drop off in power on the bike after a strength training workout vs with fresh legs. QUOTE]


all i know is that after spending a half hour on a squat machine maxing out (high school gym class a few years ago), i was jumping up stairs like never before. my legs felt really strong and opened up. i will have to experiment with the weights and biking to see what works.
your statement makes sense, weight training should induce fatigue and make your muscles weaker.
i also read somewhere that a short weight session for the legs increased power(sprint) on the bike when there was a 5 minute rest in between. of course when i will be lifting i will be doing a lot of sets.

i am definitely going to experiment with this.

 

[Smartt/RST]

all i know is that after spending a half hour on a squat machine maxing out (high school gym class a few years ago), i was jumping up stairs like never before. my legs felt really strong and opened up. i will have to experiment with the weights and biking to see what works.
your statement makes sense, weight training should induce fatigue and make your muscles weaker.
i also read somewhere that a short weight session for the legs increased power(sprint) on the bike when there was a 5 minute rest in between. of course when i will be lifting i will be doing a lot of sets.

i am definitely going to experiment with this.[/QUOTE]Concerning what you read, you would likely have the same experience while training on the bike. In other words, you're first sprint would unlikely be your best (depending on whether you were interested in max(peak) power or average power over 20-30sec, for example). A 'short' weight session would be the key for such a protocol, whereby you have not fatigued your legs to the point of decreasing short term power. Try to see if the subjects in the article/study you read are comparable to your situation (fitness level/experience/training background/etc): this may guide you in your experiment.
Good luck!