The Leg Weights

Ok, as it says.

Tuesday night is generally reserved for legs, simply because I'll have probably ridden over the weekend, monday is upper, and I'll need time to recover for the end of the week for any other rides.

So the current system:

Barbell, 50 Kg total,

Squats (Weight on back of shoulders) x 20 reps, immediately followed by calf raises x 20 reps
rest ~ 1 min
Deadlifts x 20 reps, ~1 min rest
Alternating Dumbell lunges x 10 per side (14.5kg / DB) ~ 2min rest

Repeat above two more times, totalling 3 sets for each left.

It may not sound like much, but it is very hard work. Certainly gets you warm!

Reasons for these lifts:

Trying to increase power (Bike Sprinting) without compromising stamina / endurance.

This is for both the Quads and the Hamstrings, both of which can be effectively utilised whilst clipped in to the pedals on the bike - Quads for pushing on the downstroke, Hams for pulling on the upstroke.

Calf endurance and power is not as critical, but the difference in cycling whilst seated or standing up utilises different portions of the leg muscles, and standing up recruits more calf muscle.

Deadlifts are certainly good for increasing grip strength and also gives the lower back an often neglected workout - partly an opposing move to sit-ups, which also provides assisted core strength.

I will stick with this basic plan for now and assess whether my cycling performance is compromised or, hopefully improved upon.