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Posted 3 days ago
I’m afraid cycling doesn’t really help. All though you use your legs in a similar motion they are different exercises, using different muscles in different ways. I would try plyometrics if you can leg press two and a half times your body weight. You’ll want to gradually introduce plyometrics into your training, no more often than twice a week, and take a two-week break from all plyometric work every eight weeks.
To warm up for a plyometrics workout, jog for at least five minutes, and follow that with five minutes of light skipping, gentle jumping jacks, and high knee prancing. It’s best to perform the jumping drills on grass so you have some cushioning. A football field is ideal so you can use the yard lines, but any stable, cushioned surface like a track will provide the “give” you need. After the drills, do an easy run or reduced-volume speed session to round out your workout.
Launch into each drill with your feet shoulder-width apart and knees slightly bent. Perform two to four sets of each drill.
Balance Drills Start balanced on your right leg. Hop two to three feet forward onto your left leg. Hold for two seconds to regain balance. Stay facing forward and hop back to the start position onto your right leg. Now hop onto your left again, but move sideways, then back. That’s one set. Do three more, then repeat the drill starting on your left leg.
Elasticity Drills Start with a standing long jump (see Drill 4), but land on your right foot, quickly hop forward onto your left, then hop and land on both feet. Aim for maximal distance the whole way.
Ideally, the number of jumps should not exceed 80-100 /session for beginners and athletes in early workouts, 100-120/session for intermediate athletes, and 120-140/session for advanced athletes who have completed at least 4 weeks of plyometric training.
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