Marty Nothstein can help you get in touch with your inner beast

Doug Pensinger

Nothstein in high gear at the Sydney Games.

WE'VE ALL GOT A NEMESIS. For track cyclist Marty Nothstein, it's Jens Fiedler, the German who outpaced him by inches to win match-sprint gold in the '96 Olympics. Nothstein spent the next four years refining explosive muscle training—and it paid off. Last September the 29-year-old from Trexlertown, Pennsylvania, dusted Fiedler in the semifinal before going on to capture the gold in Sydney. Lucky for you, the benefits of power training reach beyond the velodrome; you can prevent injuries and become a monster sprinter and climber. "I'm a lot bigger than most road cyclists," says Nothstein, "but I get up hills pretty well." The key to power on demand: explosive lifts and power riding. Nothstein's sure-fire plan is below. —Nick Heil

A Little Muscle, Please
Power Cleans
This classic Olympic-style lift is an essential back and leg builder. Squat in front of a barbell and grip the bar with palms facing toward you. In one smooth yet explosive movement, stand up, straighten your back, and then raise yourself up on your toes. As the weight reaches mid-thigh, shrug your shoulders and pull up on the bar. Dip down to catch the bar on the front of your shoulders near the collarbone (the more weight, the lower you'll need to go) and stand up straight. Let the weight drop to the floor, and you're ready for the next rep. Good form is critical: To avoid shooting a vertebra across the room, keep your butt low at the start of the lift and strive for fluid movement. Start with very little weight, building up slowly to heavier sets. Do four to five sets of three to four reps, each with a comfortable amount of weight.

Deep Squats
Using a freeweight barbell on a squat rack, "address" the bar by nestling it against the back of your neck, supporting the weight at the top of the trapezius muscles. Grip the bar palms-forwardand thrust your elbows back. Lift the weight off the stand, step forward, and slowly lower into a deep squat with your butt near your heels. Keeping your chin up, explode with your legs back up to the starting position. Practice with just the bar or very light weight until you've perfected your form, and don't do it at all if you have bad knees. Shoot for five sets of four to five reps. Work up to 80 percent of your max (the most weight you can lift once).

Romanian Dead Lifts
Also called stiff-legged deadlifts, RDLs focus on glutes and hamstrings. Stand on a platform four to eight inches high. Bend over at the waist and grip a freeweight barbell, palms in, hands shoulder-width apart. With legs slightly bent, slowly stand up with the weight. You should feel the stretch in the backs of your legs and your butt more than in your back. This lift is slow and steady, not explosive. And keep the bar close to your body. "I've got scars on my shins because I keep the weight in so tight," says Nothstein. Go light at first, say 50 percent of your max. Do four to five sets of five reps.

Power Riding
Power riding is essentially interval or sprint training in big gears. On a stationary bike, or on a training ride, fold in a session of five 20-second sprints in a big gear in the middle of the ride. "Pick an object like a speed-limit sign as a starting point," counsels Nothstein. "Accelerate as you approach it, then go all out for 20 seconds when you hit it." The gear should allow you to hit150 rpms (bike computers that measure cadence can help). Rest for five or ten minutes, then repeat. "If you can do five good ones," says Nothstein, "you've accomplished something."