Topic: huff and puff Cross Training

[firebiker]

One other really effective method is plyometrics. If you do the right ones correctly, you can build power in your legs and core w/out comprimising your leg speed.

[EllsRider]

Good one Sandpine.   

Interesting on how the running slows down the cadence or at least makes it longer to warm up.  I'm not a spinner with the crank arms, prefer the  slower bigger cogs to preserve my weak cardio. No comparison between our legs though. You are already starting out in premium condition versus myself who is  losing weight and building leg strength at least up to  a level of some power... One thing I used to notice was that after I built  up my leg strength following an extended period of running, was that I would shift back farther on the saddle during riding to find  the sweet spot. I guess more power in the legs allowed for a longer or bigger pedal stroke from the muscle.

[Harvey]

This morning I worked on not being able to hear my feet hit the ground. Efficiency!

[benjibbad]

I'd probably stick with his recommendation, then try it once you're healthy. You have to be really careful to protect your knees when doing squats.

A good alternative to the bar is dumb bells. The weight is centered lower so the back does not tend to flex. The draw back however is that it's harder to use heavy weight and you lose the benifit your core recieves when using the bar which is centered on your back. In other words, if the weight is to much, the body tends to lean forward or bend back. But with the weight centered below the waist that does not happen.   

Have you thought about doing front squats?  The bar is held across the front of your shoulders instead of the back and relieves some of the pressure on your spine.
http://stronglifts.com/7-benefits-of-the-front-squat/

[E90X + 1.1.11]

Harey - you ever look into powercranks?

[Harvey]

Harvey - you ever look into powercranks?

Are they those weird cranks that mess with your pedal stroke?

[Luis]

Went to the gym last night...

Bonked at FLATWOODS today    Forgot my Heed bottles at home...apparently there was no glycogen left in the legs,  it hit me like a train and had to bail on the trout creek side and take the levee back to the hole LMAO!

[treadlight]

What I noticed though after weeks of jogging during lunchtime for 3 miles @ 3 days a week is a perceived pedal power but the lack of maintaining a decent rpm. Case in point, riding in MD on one of my favorite trail, on climbs I noticed a lower rpm but I can produce enough power without running out of breath.

[E90X + 1.1.11]

Harvey - you ever look into powercranks?

Are they those weird cranks that mess with your pedal stroke?

they are independent of each other so it makes you pedal in a complete circle

[Harvey]

I just go ride the road bike in something like 39x19 and spin, spin, spin. Going 20+ mph in that gear will make you spin complete circles. Another thing I do (starting next week for a few weeks) is "spin-ups": Crank that easy gear up as high as I can without bobbing in the saddle, rest, repeat.

No gimmiks needed.

[E90X + 1.1.11]

I just go ride the road bike in something like 39x19 and spin, spin, spin. Going 20+ mph in that gear will make you spin complete circles. Another thing I do (starting next week for a few weeks) is "spin-ups": Crank that easy gear up as high as I can without bobbing in the saddle, rest, repeat.

No gimmiks needed.

the powercranks in all the independent studies worked but it took a LONG time...and your stroke got weaker before it caught back up and then got stronger.

I have a hard enough time with my masher style pedal stroke

[Luis]

I just go ride the road bike in something like 39x19 and spin, spin, spin. Going 20+ mph in that gear will make you spin complete circles. Another thing I do (starting next week for a few weeks) is "spin-ups": Crank that easy gear up as high as I can without bobbing in the saddle, rest, repeat.

No gimmiks needed.

Hmm, FACTORe, you ride a singlespeed, I'm sure you have a better spin than you think! 32 x 18 at Flatwoods had me spinning like crazy.

Powercranks...it's like something out of a try-athlete's wet dream...