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4661 Views 13 Replies Latest reply: Dec 14, 2009 10:49 AM by Antlbfd RSS
jasonmellet Pro 77 posts since
Jul 6, 2009
Currently Being Moderated

Dec 12, 2009 11:03 AM

Leg Strength

What would you say is the best way to gain leg strength for the hills on the bike section of a triathlon. I can do the distance. I am riding 80-100 miles a week but struggle at getting up the hills. I want to complete a 70.3 next year and conditions permitting i would like to average 21mph  on the bike section.

 

what would you guys suggest is the best way to go about doing this?





Jason Mellet

Im racing my first full ironman in may 2011. I am raising money for alzheimer's whilst im training for it. You can find out more in my blog on my Facebook page.

http://tinyurl.com/2e8sazl

Here is my Alzheimer's donatation page.

http://tinyurl.com/23fqnhf

  • MwRaab Amateur 13 posts since
    Aug 24, 2008
    Currently Being Moderated
    1. Dec 12, 2009 5:15 PM (in response to jasonmellet)
    Re: Leg Strength

    The keys to bike improvement is to do a lot of intervals.You need to raise your ftp or watts that you can sustain. Intervals will do it. Try this warmup 15 minutes then do some on leg drills at 30 seconds each leg for 3 reps each leg spin for 1 minute - repeat. 9 sets of 90 seconds (big front middle rear gear) as hard as you can go. 90 seconds rest. Repeat 9 times. For the 10th go 3 minutes. Cool down 15 minutes. If this is easy then increase the duration of each interval by 30 second increments - same for the rest period. You should be going very hard.

     

    The other side to climbing is weight. Lose some. Between more FTP and weight loss you will be able to hang with those guys in a few months.

  • IronMakeover Community Moderator 738 posts since
    Jul 7, 2008
    Currently Being Moderated
    2. Dec 13, 2009 7:21 AM (in response to jasonmellet)
    Re: Leg Strength

    Hi Jason,

    Do you have a course profile for the hills? Do you know what type they are - rollers, long gradual grade, short & steep?

     

    Best thing to get stronger - ride hills. What's the riding like in your area?

     

    On topic:

    http://www.active.com/cycling/Articles/Climbing_hills_can_be_as_easy_as_mind_over_muscle.htm

    http://www.active.com/cycling/Articles/Preparing_for_a_Hilly_Century.htm

    http://www.trainright.com/articles.asp?uid=4289&p=4284

    http://www.bicycling.com/article/0,6610,s1-2-404-16105-1-P,00.html

    http://community.active.com/thread/50472 stand vs. sit on hills

     

    From Bicycling magazine's 900 all-time best tips p. 26: tips for climbing:

    - relax your shoulders, keep elbows bent, light grip, stay seated-stand when can't generate enough power or on long climbs to stretch muscles.

    - when do stand move like a cat, rise smoothly from the saddle.

     

    Look at the bike course profile for the 70.3 event and see if you can find a similar course/section to train on.

     

    I'm excited to follow your progress! Thanks for sharing your training experiences/questions here.

    Sara





    Sara Cox Landolt

    http://www.ironmakeover.blogspot.com/

  • IronMakeover Community Moderator 738 posts since
    Jul 7, 2008
    Currently Being Moderated
    4. Dec 13, 2009 5:27 PM (in response to jasonmellet)
    Re: Leg Strength

    Hi Jason,

    I was just on your blog - my hubby flies up and down the hills too, this spring I think he was 45+mph, depends on the hill I guess!

     

    I thought this Joe Friel post was good on pedaling drills. You have to be an efficient pedaler in order to transfer the power you're hoping for. And pedaling isn't easy!

    http://www.trainingbible.com/joesblog/2009/12/pedaling-drills.html

     

    :-) Sarahttp://jasonmellet.blogspot.com





    Sara Cox Landolt

    http://www.ironmakeover.blogspot.com/

  • Sevendaver Rookie 3 posts since
    Jul 20, 2009
    Currently Being Moderated
    5. Dec 14, 2009 5:42 AM (in response to jasonmellet)
    Re: Leg Strength

    Hey Jason and everyone.  Greetings from Toronto Canada.  I just finished instructing a 6AM indoor cycling class, 7 brave participants..  Despite the differences in skill levels I am following a simple periodized approach.  This morning after 15 minute warm I did 4 hills, a 10 minute riser (like riding into Lake Placid) with a 1 minute bonus all out "show me what ya got" at the end, total 11 mnutes, 3 minutes rests and hydrate, followed by an 8 minute and 2 X 6 minute hills.  After completion of the main set I did 15 minutes of stretching and 3 sets of 100s a key pilates core strengthener.  I hope this helps.  If you cn locate a multirider Computrainer centre you would have some un with like minded geeks.  I am instructing off of the bike as my C2 fracture heals 3.5 months after the crash.  PS My bike is with a forensic engineer to determine the cause of the crash.  I will be posting details and product info when I am certain.  DS

  • MwRaab Amateur 13 posts since
    Aug 24, 2008
    Currently Being Moderated
    6. Dec 14, 2009 5:49 AM (in response to jasonmellet)
    Re: Leg Strength

    Weightlifting per se is a waste of time for biking. You already have plenty of physical strength. The issue is applying the power in an effective efficient manner. Do the intervals to increase you watts and to raise your FTP values. Doing this will allow you to ride faster longer. I followed a program like this and went from a 20mph average for a 7.3 mile hilly time trial course near my home to 22.2 mph in one winter season. Forget the weights except to rehab your knee..

  • Sevendaver Rookie 3 posts since
    Jul 20, 2009
    Currently Being Moderated
    8. Dec 14, 2009 6:32 AM (in response to jasonmellet)
    Re: Leg Strength

    Good advise folks.  Keep those workouts spread out by a day or more try to get in 3.  You are looking for your threshold max (HR or watts) and then you will push it throughout the interval.  Only exceed max for short periods 30 seconds.  T Max will increase without lactic acid over time.  Read about T Max intervals.  Never undervalue the power of rest.  If the knee hurts slow down.  Look for bio mecanical deficiencies like pronation and or seat height if the knee pain persists.  There is no sense in going hard if you hurt yourself and cannot ride or run after.  Do you agree MW?

  • Antlbfd Rookie 2 posts since
    Oct 23, 2009
    Currently Being Moderated
    10. Dec 14, 2009 6:54 AM (in response to jasonmellet)
    Re: Leg Strength

    Cheers Mate,

    As you train, you still want to keep the muscle you have. To keep it from breaking down, I am of the opinion that you continue to lift weights.  Keep the reps in the 25 to 30 range and go as heavy as your PERFECT "form" will allow.  You must keep the weight on the muscles you are trying to fatigue to 1)prevent injury 2)get the desired result.  If you have a partner, this would be optimum as it would help you get past "failure".  I suggest 4 sets of deep squats with little or no weight (30 reps from just below parallel to extension).  Hamstring curls 4 sets (10 full range , 10 halfway down , 10 alternating full/half = 30 reps per set).  Leg Press 4-6 sets (set combo as hamstring curls). Every other day: calve raises, donkey (hips bent simulating a bike in the aeros) and standing (simulating out of the saddle) 30 reps 6 sets.  I have incorporated the routine and like the results, just cut it out a month before your event/comp.  ENJOY!!

  • Sevendaver Rookie 3 posts since
    Jul 20, 2009
    Currently Being Moderated
    12. Dec 14, 2009 8:14 AM (in response to jasonmellet)
    Re: Leg Strength

    Good thread, now all I have to do is get this broken C2 to heal and I can get back out there with you guys.  OH YA must replace my SEVEN Cycles bike and the $2,500. carbon wheels that I went down riding.

  • Antlbfd Rookie 2 posts since
    Oct 23, 2009
    Currently Being Moderated
    13. Dec 14, 2009 10:49 AM (in response to Sevendaver)
    Re: Leg Strength

    Oooooouch!  I feel your pain.  Six weeks ago I was T-boned obliterating my Specialied S-Works Tarmac w/ Mavies AND incuring compression fx to neck and two separate tears to my rotator cuff.

    Oh yea no word from his isurance as of yet.......Bye-Bye $5,500.  I am now relegated to my Frankenbike built with leftovers, maiden voyage today.

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