Felt, if you aren't already doing this, I'd suggest a 1-legged leg press. You get a much greater ROM and it is much more cycling specific.
Felt_Rider said:It seems like you are on the right track and do not need any advice or guidance. That is why I was just making suggestions of options in case. High bench step ups are not what I personally do, but then again I am a lifting purist and my goals are different than yours. I get plenty of leg strength training through just plain old squats and leg press. Keeping it simple as you say is the best course. Low volume is actually the path to greater strength if you can get warmed up quickly enough. Unfortunately for me I require a lot of warm up sets.
My leg workout yesterday was this: I have a lot of warm up sets before getting to my working sets. Everything I do is full range of motion.
Leg extensions 5 sets (warm up)
Seated leg curls 5 sets (warm up)
One legged leg press 1 set (warm up)
Leg press (4 plates - warm up)
Leg press (6 plates - warm up)
Leg press (8 plates - warm up)
Leg press (10 plates - working set, 6 reps)
Leg press (12 plates or 540 lbs - working set, 6 reps) (fairly easy and felt like 60% of max)
Squats (135 lbs x 10)
Squats (185 lbs x 6)
Squats (225 lbs x 6)
Squats (225 lbs x 6)
Squats (135 lbs x 10)
The squats are something I have to work back into because of back issues, but between now and December I will be ramping up if my body holds up (back, knees and no muscle strains).
Keep us posted as you progress. I will be interested to see how it works out for you.