Leg Training - Triathlon Week

ColoCycle · 01-15-2003, 05:10 PM

Anyone have advice for some early season leg routines for cycling and triathlon?

Through Nov and Dec I was lifting 3 times a week, spliting between Legs, back & arms and chest and shoulders. Now that I am training outside, I dont have time to be at the gym that much.

I would like a good routine to build leg strength into the season. I know squats are good, and I have heard that leg extensions are not that great for cyclists...

Any advice?

tri_harder · 03-18-2003, 07:30 AM

I just joined this group. So my reply is a bit late considering that date this question originated.

Note that all movements are single leg movements. You can not lift as much weight with this method but it allow you to identify muscle weakness and strength significantly better. My goal is to balance out the strength in my legs.
Also note the reps are fairly high. I found this to improve hill climbing and TT ability.

Here is my routine that I do 2 times per week & have made good progress on:

1. Leg press - 1 leg at a time 20 - 30 reps. 5 sets, 1st set no weights 50 reps.
2nd set 50% of Max.
sets 3 - 5 these are your work sets. Keep adding weight but maintain reps of 20.
5th set heaviest set rep out.

2. Smith Machine Lunge. 3 sets of 12 reps. Maintain reps and increase weights on each set. keep chin and heal in alignment throughout the movement.

3. Hamstring curls 3 sets 15 -20 reps.

4. calf raises 25 - 50 reps

5. Isometric squats 3 sets 1 min each rest 20 seconds and repeat .

After this I will usually do the Spin Class, or run on the treadmill for a minimum of 20 mins.