ride harder gears and build bigger thighs ?

The two are not connected nesseciarily.

In short, train more.

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"Physiology is all just propaganda and lies... all waiting to be disproven by the next study."
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG

TW, I could only presume that your comment was tongue in cheek.

Just a tad

Generic question gets smart arse response...


OP, can you be a little mkre specific as to what you are trying to achieve?

_________________
"Physiology is all just propaganda and lies... all waiting to be disproven by the next study."
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG

looking for more power to increase bike avg speed

Pedal harder!

so i spin my current gear more times per minute.
or ride slower and push the same gearing harder at the slower pace.

If you are talking about increasing your sustained aerobic power output I suggest reading through the forums, plenty of info there.

Muscle size is not synonymous with aerobic power. The best cadence for you is the one that produces the most power for the longest period of time. For some this is 70rpm, others 100rpm. Although flippant my earlier point does stand, more training to elicit these adaptations will make you more "powerful". There are many, many ways to "skin the FTP (functional threshold power) cat".

_________________
"Physiology is all just propaganda and lies... all waiting to be disproven by the next study."
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG

so my lack of today's lingo in training
is the tool used to prevent giving advice to develop more leg power.

Ok, let's see if I can make it more simple - what kind of race/event/riding do you want to get better at? Criteriums, time trials, track sprinting, mountain biking, touring, BMX etc etc?
A more specific question yields a more specific answer.

_________________
"Physiology is all just propaganda and lies... all waiting to be disproven by the next study."
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG

backflat, please either be polite and concise in your replies otherwise this thread is going nowhere.

Attacking those looking to help isn't going to achieve anything.


And for the record your question stated off as quite ambiguous, so they are asking for more info otherwise they're shooting in the dark.

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Effective way is to buy an indoortrainer like Kurt Kinetic or Computrainer and use for example TrainerRoad http://www.trainerroad.com/ or ErgVideo (Computrainer) or program training sessions yourself like I do for Computrainer.

The answer to your question is increase ride length and intensity.
If you want more details, I would recommend reading articles and books on the subject. Your question is to wide to fully answer in a post in a forum.
What does your current training schedule look like?

For efforts longer than a few minutes its not about strength or leg power or leg size. Any effort over a few minutes long is aerobic which means, it about getting energy to the muscle. As a former competitive Body Builder who was 75 pound more than now, I can tell you that I did get fast on the bike until I got rid of all that leg muscle. It sucks up the most important component of the aerobic energy system which is oxygen. large muscle mass is like having a lawn mower carburetor on a dragster, you would have a hard time making it idle much less making it go forwards. Where as the same carburetor on a minibike might go 30mph. So the minibike is faster than the dragster.

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that's actually a really example (at least for me)

now if only i could figure out how to make my legs smaller =(