The Se­cret To Speed

Bicycling (South Africa) - - INSIDE -

We’ve dis­cov­ered the se­cret to speed, and it doesn’t in­volve your bike. A sim­ple weights work­out will have you rac­ing past your mates in no time.

weight train­ing for cy­clists: more weight, fewer reps, and more sets, with more rest in be­tween. DeVore calls these shorter sets ‘ minisets’. The rest­ing pe­ri­ods be­tween them en­able you to avoid hit­ting the point at which your mus­cles over­heat and fa­tigue, so you can do more to­tal reps at higher re­sis­tance. “You’re ex­tend­ing the pe­riod of time that you’re at or close to your max­i­mum out­put,” he says. By forc­ing the body to spend more time at its all- out ef­fort level, you’re train­ing it to be more re­sis­tant to fa­tigue, boost­ing your MSP.

His pro­gramme pre­scribes lift­ing pro­gres­sively heav­ier amounts (safely, of course), in a se­ries of ex­er­cises that tar­gets cy­cling mus­cles such as your quads, ham­strings, and glutes. As you get stronger in the gym, DeVore says you get more re­turn out of your rides, too: “You will pro­duce higher wattage – and big­ger over­loads – re­sult­ing in greater adap­ta­tions each ride.”

DeVore says a 40-minute Max­i­mum Over­load work­out can re­place hours of sad­dle time – an ef­fec­tive way for time- crunched rid­ers to get faster. It’s worked for elite ath­letes, too; for­mer pro cy­clist Dave Zabriskie saw a 15 per cent in­crease in power out­put in four months us­ing DeVore’s pro­gramme while rid­ing less in the early sea­son. And DeVore prom­ises you won’t gain weight: “This is not body­build­ing. This is in­creas­ing mus­cle ef­fi­ciency.”

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