Indoor on bike strength training for Track sprinting

I modified my spin bike to put out more tension. Im doing 5x5 sets in the gym so I do 10 pedal strokes on the bike.5 on each side to failure.(Standing and seated starts)When I can push pass ten I increase the tension.This simulates squatting around 300lbs or leg pressing 1000lbs except this has much more hams/core involed.
I do this workout twice a week once before lifting and once after. With one day more focused on the gym on the other on the bike. Info on increasing power facebook/jonnycerious

Category:

Sports

Tags:

• Strength
• track
• cycling
• training
• power
• speed
• sprinting
• lifting
• spin
• bike

[auxradar]

oh man nooooo the jerking motion you have is the release of frictionpotentially bad. Im not saying your method does not have a positive effect as it uses energy to press the pedals but you would be very much better off reaching a high cadence sustained for 12 seconds and ramping up the resistance more and more. Ive an MSc in medical physics for credibility rugby players make the best track sprinters its that explosive energy burst you want "fast twitch fibres" commonly phrased as

[Jonnycerious]

@auxradar you are right! ive moved on to a real ergo(much smoother) but my thoughts on strength application are the same. I do train with high resistance high cadence as well but to convert gym strength to the bike you must apply similar restistance on the same pathways to the pedals. I only full squat 405 but make well over 2000 watts.

I agree with you on the jerky motion. Ive since worked in the 10-20 stroke range with similar resistance but the machine i have now dumps it on gradually.

[ProPhoto540]

my ass its like squatting 300 or leg press 1000

[Jonnycerious]

@ProPhoto540 seeing from other videos i easily squat 300lbs then i can make this statement. So your ass must be about 300lbs :)

[uranimo]

This is pointless. You are better off doing squats or lunges.

[Jonnycerious]

@uranimo while squats are the king of leg strength building execises you must be able to convert that into pedal force. Thats the point of this exercise. Perhaps if you read the caption you would get it? Lunges are pretty much useless but since you know everthing maybe you can post you max wattgage and flying 200 times? I can make at least 2200 watts in a 10.8 flying 200. This is on a shitty slow outdoor velodrome :)

[TrainerNathan]

@Jonnycerious Lunges are FAR from useless...Load a barbell up and try them out. You will be crying the next day.

[HopHeadScott]

nice time

[jimihendrix731]

wheelchair...