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• #102
You would need a coach to help work out your goals and form a program, otherwise you'll be mostly pissing in the wind listening to internet opinions and anecdotal evidence which won't help, none of this information is any good to you unless it's applied correctly. 99% of forum training "experts" can rattle off plenty about muscle groups and energy systems, but without understanding how to apply that information in order to benefit an individual's training it's of no particular use.
This ^.
I hear DFP is a qualified coach.
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• #103
@ Hoops - I can't claim to know anything about training other than what works for me, and I am sure that would not work for you, but...
From looking at you last week I think you need to build a bit of muscle bulk back into your legs. Leg press won't hurt if you can't bring yourself to do squats or deadlifts, but do them deep and start with light(ish) weights. Also I think you might benefit from a protein supplement too if you do some weight training.
Specific overgeared efforts would also be a good way to build leg strength, but as others have said, don't overgear all the time.
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• #104
Hoops:
My view is that at this time of the year, for riders racing in the summer, you'd probably be tuning the gym down to once a week. Your coach would probably be adding in standing starts, seated sprints and seated accelerations to make your gym strength more specific to riding.
The build? Sy Lewis isn't exactly the hulk is he? power to weight ratio is what matters and as a slightly built person you already have an advantage.
What you actually mean is your % of muscle type, some people are genetically predisposed to having more of one type than the other, without complicating things and talking about slow/fast twitch, you may have more "endurance" muscles than "sprint" ones.