{"id":715,"date":"2026-05-22T16:04:00","date_gmt":"2026-05-22T16:04:00","guid":{"rendered":"https:\/\/drouki.com\/?p=715"},"modified":"2026-05-22T16:04:00","modified_gmt":"2026-05-22T16:04:00","slug":"not-all-exercises-build-muscle-strength-in-the-same-way-this-provides-the-explosive-power-that-cyclists-need","status":"publish","type":"post","link":"https:\/\/drouki.com\/?p=715","title":{"rendered":"Not all exercises build muscle strength in the same way. This provides the explosive power that cyclists need."},"content":{"rendered":"

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Cycling performance is often measured by how much power you can produce. Strength training also recruits more muscles, improving fatigue resistance and further improving bike control. “Simply put, strength training helps you recruit more motor units, which means you train your muscles to produce more power to overcome a stroke,” says Dana Huber, an athletic trainer and race director at TRI Mountain Lake in New Jersey. However, there are important differences that cyclists should be aware of. Not all power is equal. If you want to increase speed, get over short hills, hang out on faster group rides, or sprint for the podium, you need to develop the right type of explosive power. As fitness experts, there’s one exercise we recommend above all others to improve explosive power. This exercise requires no equipment at all, so it’s easy to add to almost any strength training routine.<\/p>\n

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Plyometric lunges are one of my favorite exercises to add to athletes who want to increase their explosive power on the bike. This is a lower body-based exercise that focuses on power and control, and can get your heart rate up as an added bonus, making it a great addition to your power development plan. You’ll notice the benefits of this practice as you accelerate quickly off the line, out of corners, and onto the next roller. Many of us have friends who seem to have a blast at the bottom of a rolling hill, only to immediately drive up to the next one. The benefits you’ll get from this simple zero-gravity exercise will help you whether you’re trying to get your Thursday night group moving or want to hit your local Strava test piece a little harder.<\/p>\n

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  1. Start in a lunge position. Place one foot in front of you, one foot behind you, knees slightly bent, and chest upright.<\/li>\n
  2. Bend both knees until your back knee is close to the floor. Make sure your front knee passes over your toes and doesn’t fall inward. This is the bottom of the range of motion.<\/li>\n
  3. Remember to keep your core tight, torso high, shoulders relaxed, and eyes looking forward.<\/li>\n
  4. Step into your feet and jump straight up from a lunge position.<\/li>\n
  5. Then switch legs in the air. While in the air, move your hind legs forward and your front legs back.<\/li>\n
  6. Land in a lunge position on the opposite side with your knees bent to absorb the impact. I like to tell athletes that they want their feet to be “soft” when they land.<\/li>\n
  7. Continue alternating sides, focusing on power, balance, and quiet landings over speed.<\/li>\n<\/ol>\n
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    trevor raab<\/span><\/figcaption>

    plyometric lunge<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n

    As with anything, remember to start slowly. This is a more advanced exercise, so it’s better to build your progress from the beginning. Start with slow, controlled lunges while within arm’s reach, such as on a couch or against a wall. This is to see how your body reacts with the movement pattern. Until you get used to the exercise, you can also do lunges next to the armrest of the couch or use something like a TRX band for added stability. Once you get used to the movement, you can gradually add more explosive movements to your upward movements. And once you get through these, it might finally be time to try plyometric lunges.<\/p>\n

    When you add these to your workout, you typically do them for about 30 to 40 seconds as an exercise in a high-intensity interval training (HIIT) session. If you have trouble going through your range of motion or maintaining your balance, this may be a sign that you need to modify this exercise a bit. You can incorporate this exercise into your existing HIIT workout or into your strength training day. If you’re looking for more expert-led strength training workouts, plans, and advice, check out our strength training guide. It’s free bicycle <\/em>Includes hours of video instruction to help you reach your power, speed, and strength goals.<\/p>\n

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