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Military Muscle: Get more power for cycling

Q. I want to improve my power and overall biking performance. Any thoughts?

A. Plyometrics — training exercises that use rapid movements to develop strength — can play a central role in any sport, including biking. One exercise that works well to improve a biker’s explosive power has two progressions: the plyometric jump and the crossover jump.

Plyometric jump

1. Place a 12-inch box or aerobic step (or anything that you feel comfortable jumping on) at your right or left side.

2. Stand with one foot on the box and the other foot on the ground.

3. Jump vertically, pushing off with the leg that is resting on the top of the box. The push-off from the foot on the ground should be negligible.

4. Don’t hold back — you want to get as much air between you and the box as you can.

5. Come straight back down in the same position. As soon as your foot hits the ground, jump up vertically again. Push off with the leg that rests on the box.

6. Go for at least 10 jumps, and then switch to the other side. Or set a time limit instead of a number of repetitions.

7. To kick it up, increase the height of the box.

Crossover jump

1. The setup for this exercise is the same, but this time, add a little horizontal direction to your vertical jump so you end up on the other side of the box. The leg that started on top should end up on the floor and vice versa.

2. As soon as your foot hits the ground, jump back to the side that you started on. Remember, push off with the leg on top. Your inclination will be to go more horizontal than vertical — but vertical is where you get your work done. Have a partner watch you to make sure you’re still getting some air.

3. Keep this up for either specific repetitions or lengths of time. With this progression, jumping to one side and then back equals one repetition.

4. Add a weighted vest to really open your eyes.

Q. When is the best time to perform cardio? Early mornings? After work?

A. Mental fatigue could hamper your exercise routine, according to new research. People who performed a mind-bending task (spreadsheet analysis, anyone?) before high-intensity cycling stopped pedaling 15 percent sooner than those who hadn’t taxed their brains. Mental stress makes us perceive our workouts as tougher than they are. So if your workout is high-intensity cardio, do it before your job maxes out your mind, says researcher Samuele Marcora, Ph.D. If your exercise is low-intensity like walking or yoga, do it after work. These activities are calming and mood-boosting and won’t push you to exhaustion-mentally or physically.

Bob Thomas, a fitness trainer and retired naval flight officer, is director of the Navy Wellness Center in Pensacola, Fla. E-mail him at mailto:jomof14@cox.net.