Sport Specific Exercises: CYCLING!!

BEFORE SHOWING YOU  THE ACTUAL EXERCISES (WHICH ARE BELOW WITH A VIDEO ATTACHED TO EACH ONE SO YOU CAN SEE EXACTLY HOW THEY ARE DONE) I WANT TO GIVE YOU A LITTLE BACKGROUND ON STRENGTH ITSELF:
There are 3 areas of strength that we want to focus on when training for running, cycling, swimming and other sports.  
Maximal Strength
Bodybuilders have great amounts of muscle mass but they are typically bigger than they are strong. Maximal strength training programs do not necessarily increase the size of a muscle (hypertrophy) but they do lead to "neuro-muscular" adaptations that are favorable to most athletes. Even endurance athletes can benefit from maximal strength training.
Explosive Power
Just as an athlete can be extremely muscular and lack an associated level of strength, they can also be exceptionally strong but lack significant power. Most athletic movements occur much more rapidly and demand significantly more power than lifting maximal loads. If maximal strength is not converted into sport-specific power, athletic performance will not improve - certainly not to the extent that it could.
Muscular Endurance
While many sports are dominated by powerful, explosive actions some athletes are required to overcome a relatively low resistance but for a prolonged period of time. Just as power athletes should convert maximal strength into explosive power, endurance athletes should aim to convert maximal strength into muscular endurance.

How do we acheive these goals?  I will be posting sport specific exercises that will incorporate all 3 areas of fitness.
SPORT SPECIFIC EXERCISES FOR CYCLING... BOTH OUTDOOR CYCLING AND INDOOR (SPINNING)  However, these are great exercises that anyone can benefit from... JUST DO IT!!!

• STEP UPS: (HIP AND LEG POWER)  2-3 SETS OF 8 ON EACH LEG  Maintain a tight core and straight spine when executing this exercise and I recommend doing this with light or heavier weights in your hands, holding them at your sides or doing a shoulder press as you step up. You can preform a step up at a park bench, a low wall or anything that is the proper height. I use a step at the gym, just like in the video.  I use 5 risers on each side, perfect for my height.    http://www.youtube.com/watch?v=dQqApCGd5Ss&NR=1&feature=fvwp
• SIDE LUNGES:  (ADDUCTORS) 2-3 SETS OF 8 ON EACH LEG  You can add a single weight held in front of your body with both hands or a dumbell in either hand.  This video is done using just your own body weight as resistance, which is a safe and effective way to do this exercise.  Just remember to keep feet pointing straight ahead and hips set back... http://www.ehow.com/video_2351729_do-lunge-lower-body-exercise.html
• STABILITY ROW: (BACK AND CORE STABILITY AND STRENGTH & TRICEP STRENGTH) ALTERNATE ARMS..  10 PER SIDE... 2-3 SETS OF EACH Keep your glutes tight, pelvis flat... body should be in a straight line)  I am showing 2 videos for this one (the first shows a step by step, nice progression for intensity and the second video shows a more advanced version):
•  http://www.youtube.com/watch?v=vyHls4EKqxU
• http://www.youtube.com/watch?v=jK2zRIVK-8E
• PLANK AND PLANK VARIATIONS: (CORE STRENGTH AND STABILITY) This is a great video of various plank style core exercises that will strength you from your center.  When you climb  hills in the saddle on a bike, both indoor and outdoor, you stabilize your upper body with your core, while you are creating strength in lower body, predominantly working that lower body...    AWESOME!!!  These plank exercises will help!!!  http://www.youtube.com/watch?v=8yFtmkYcZEY

THESE EXERCISES ARE GREAT FOR CYCLISTS AND NON CYCLISTS ALIKE!!  TRY THEM AND LET ME KNOW WHAT YOU THINK!!!