If you train fast e.g controlled eccentric and fast concentric this is what smashes the quick twitch (in a good way). Later in season you can avoid the full squats and do some half squats with the same explosiveness as mentioned earlier. The reason for this is just to limit the DOMS effect (which you don’t want in comp!). I am much better at applying forces off the saddle (like most) than sitting down and this is from the squats due to the Glute activation so doing leg presses to load the quads is very important for time trialling and track cycling. Follow the same principles for leg press as mentioned in squats. Controlled means at least 2 secs in the eccentric phase of the lift. Hope that helps! Only train legs max twice per week too!

Recently purchased a powertap to start a serious training program yet I’ve decided I don’t want to push myself with max stuff the first month or so of structured training. Before I pushed myself way to hard and was plagued by pulled tendons due to overtraining. This time I’m going to be smart about it.

So the first week or two I got the power tap I did some minor sprints of around 80% of what I felt I could do in terms of RPE and hit 1100 watts.

Does anyone know how much power for sprints can be increased with training on bike coupled with weights? I’m aware of the increased that can be made for stuff like TTing and endurance but haven’t read much about sprinting so I thought maybe people would know based on their own experiences.