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@BringMeMyFix
Oh, alright, I will:
As far as I can tell, physiologically/genetically, I'm all glute and hamstring, but not so much quad.
This has been borne out by various experiments with bike position, where if I try a more forward position (as is popular with TTers, and triathletes (to save their posterior chain for the run)), my power output is shit. And you just have to look at me to see it's true.
So, I'm intending to go for quad-isolating weights this winter and little else*. Next year, I intend to focus on short TTs, and perhaps dabble in pursuit (I'm probably too short to be a decent pursuiter, but my ~4min power is good).
I'm going to maintain a more rearward position than your average TTer, but I still want to be able to delegate a little more of the work to my quads/the stomp phase of the pedalstroke.
My idea is to start with high rep barbell hack squats, having read some research that showed decent strength endurance gains with higher rep sets. Can't find the reference right now.
Any thoughts?
*obviously I'm doing a lot of bike/turbo stuff too :)