Cyclists train to develop power for occasions like sprinting, accelerating out of corners and attacking. On the bike, power is more important than pure strength, because cyclists need not only to be strong enough to push a hard gear but also have enough power to turn the cranks quickly in that gear. Plyometric exercises teach the body to turn strength into power and to power effectively through challenges on the bike.
About
Plyometrics refers to an explosive jumping exercise that causes a muscle to reach its maximum force in the shortest amount of time. The idea is that if a muscle is stretched before a concentric contraction, or a shortening action, it will then contract more rapidly and forcefully. If you think of your muscles as a spring, performing fast, explosive exercises causes your muscles to build up energy then forcefully release it. For cyclists, this training bridges the gap between speed and strength. Plyometrics also improve coordination and balance.
Plyometrics Program
The best time to perform plyometrics is during the off season when you don't have to worry about tiring your legs out before competition. Chris Carmichael, Lance Armstrong's former coach, suggests that cyclists perform plyometrics followed by high-intensity intervals, which teaches the body to transfer the power developed through the plyometrics on the bike. Perform the exercises twice a week, warming up for 10 minutes before the plyometrics.
Squat Jump
Perform this exercise in sneakers or barefoot. Begin with your arms at your side and feet just wider than shoulder-width apart. Keep your weight back as you lower your hips to squat down to knee level. To protect your knees, keep your knees even with or behind your toes. When you reach knee level, explode straight up in the air. Swing your arms as you try to jump as high as you can. Bend your knees as you land and immediately perform another jump. Begin with two sets of 10 jumps, resting 1 minute between sets, and work your way up to three sets.
Box Jumps
Place a box in front of you. This should be the height of two stacked aerobic steps and should be secure on the floor so it doesn't slip. With feet just wider than hip-width apart, face the box. Lower back into the squat position you assumed for the squat jump. This time, jump onto the top of the box — and jump quickly once you have lowered into the squat position. Step back down off the box and repeat for two sets of 10 jumps.
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