Plyometrics conditions your muscles to detonate on demand so you have the split-second force you need to crank up steep inclines, power through rolling terrain, and sprint to the finish line.
And they work fast, too. Research shows that a twice-weekly plyometric routine can boost your power endurance (your muscles’ ability to contract at near-max force) by 17 percent and increase your lactate threshold cycling power (the max power you can sustain for about an hour) by 3.5 percent in just 4 weeks.
These plyometric moves will power up your hips, glutes, and legs, as well as fire up your core and the support muscles in your torso (especially important for ’cross and off-road riders).
Warm up thoroughly for at least 10 minutes. Always land softly by recoiling your joints like a spring immediately as you hit the ground. If fatigue is making your form sloppy, stop.
For the best results, combine this plyo routine with high-intensity sprint work on the bike (the trainer obviously works best here). Put the finishing touches on this workout with one to three sets of five 30-second sprints. Recover in an easy gear for 30 seconds between efforts. Take about five minutes to recover between sets.