Speed on a bike is accomplished by an increase of revolutions per minute. In other words, the time it takes to complete one full pedal cycle will determine speed. Another is the amount of power you can create to increase that cycle time. 3 good exercises to use are squats, lunges, and tube walking.
- Squats: you can do barbell squats or ball squats. If you do barbell squats use about 25% of your weight as a starting point. Position the barbell so that it rest above your shoulder blades. Try to Keep your head level and your feet shoulder width apart, squat down so that your quads are parallel to the ground. Hold for 2 seconds and return to your starting position. Repeat for about 12-15 reps. keep your abdominals tight and your gluteus engaged. Do about 2-3 sets.
- Lunges: walking lunges are great for quad strength and gluteus development. Start with 10 lb dumbbells. Take a wide stance; keep your back straight and your head level. Lunge down so that your front leg bends to about 90 degrees. Lean forward and push off with your back foot and advance the leg so that it is approximately the same length as your original lunge. Keep your abdominals and gluteus engaged the whole time. Try walking 35 feet, then rest. Repeat 3xs.
- Tube walking: use a light band for the first time (either green or blue); adjust the band so that it is approximately 2-3 inched above your ankle. Keep your knees bent and your back straight. Avoid rocking back and forth with your upper body (i.e. no little "teakettle" walking). Walk sideways for approximately 60 feet and then walk back. Repeat 3 xs. Keep your abdominals and gluteus engaged throughout the exercise.