bigger legs please!

mikeh202
mikeh202 Posts: 45
edited September 2009 in Training, fitness and health
I missed the last few months with a knee injury and am now all up for next year already! So thought I'd ask your advice before winter training.
This year I have lost a load of weight and am now able to spin a pretty easy gear all day but don't seem to have the power to grind a biggun in TT's. What's everyone reckon is the best way of beefing up my legs so I can generate more power please?

Comments

  • redddraggon
    redddraggon Posts: 10,862
    Ride hard
    I like bikes...

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  • mikeq
    mikeq Posts: 141
    eat well
    Cycling from Glasgow to Paris to raise funds for Asthma UK

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  • Bhima
    Bhima Posts: 2,145
    I agree with the above.

    Do more TTs. Find a good stretch of road and go for it. Eat enough afterwards (especially protein) and you should progress.
    mikeh202 wrote:
    am now able to spin a pretty easy gear all day but don't seem to have the power to grind a biggun in TT's.

    You don't have to grind "bigguns" in TTs. Just spin if that's what you prefer. You can produce the same power at different cadences. It's just personal preference. I prefer to incorporate a bit of both.
  • freehub
    freehub Posts: 4,257
    People say your max power output is around 140rpm, but I hate spinning now, I used to spin at like 90-100Rpm but now I find spinning I slow down and get more out of breath, if I get into a gear where I'm around 70-80RPM I can go much faster.
  • Toks
    Toks Posts: 1,143
    freehub wrote:
    People say your max power output is around 140rpm, but I hate spinning now, .
    er really, which people are these :?
    mikeh202 wrote:
    What's everyone reckon is the best way of beefing up my legs so I can generate more power please?
    If you want beefy legs or your planning on becoming a track sprinter or kilo rider go to the Gym. If you want the power to ride faster on any ride longer than five minutes you'll need to improve your cardiovascular and metabolic fitness. In white van man language that means riding you bike faster via time trials, chain gangs intervals, races etc etc. Big legs don't equate to fast endurance riding otherwise Chris Hoy wouldn't have been beaten by loads of regular club cyclist on the Etape a few years ago. You're average TDF GC contender would leave any of us for dead not because they have bigger legs but simply cause they're so much fitter. Oh and it helps if you've chosen the right Mum and Dad :wink:
  • jacster
    jacster Posts: 177
    For off-bike training try jump squats. Step-ups are pretty useful too.
    If you want massive legs then squatting big weights would be the way to go..but you have to be able to transfer that to power on the bike. That's why I prefer jump squats.

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