Strength is defined by your ability to apply force to an external resistance. For cyclists, that resistance is the pedals. The stronger you are, the harder you can drive them down.
You can get a leg up on your competition through plyometric training. Plyometrics are exercises that work on explosiveness. They are done in short intervals with plenty of rest in between sets. But don't think of these exercises as a way to improve your "cardio" by taking very short rest breaks in between sets. You improve your cardio by sitting in the saddle and mashing the pedals day in and day out.
Remember two key factors when it comes to plyometric training. First, you can only improve your sprinting speed by a small percentage. When it comes to being fast, the cycling gods either blessed you or they didn't. Second, if you are in the category of "over the hill," your connective tissue just isn't the same as it used to be. The risk of injury goes up with age.
Plyo training can be fun, and it's always nice to have a new training variable in the mix. Use caution when you implement these exercises into your routine, though. If you don't feel safe or you are unsure that you can execute an exercise, don't do it. Strength training is a safer and better long-term approach to cycling and health.
