Plyos are the way to go. They'll help you build explosive power, which can translate to faster running and cycling.<br><br>
Also, and this is beyond obvious, speed work in all three disciplines. I've become a faster runner by running faster. Just like back in college, I trained myself to jump higher in volleyball by... jumping. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Specificity of training.
Of course, we're all different with different needs for improvement, but squats and deadlifts could be helpful. They might even be necessary some before any plyo work as it could be useful to have the strength available to turn it over into more explosive kinds of strength.<br><br>
There is also some good evidence that stronger legs will help with VO2max economy. Simply stated, if the legs are stronger, they won't lose as much efficiency due to excessive sorts of wobbling, etc.<br><br>
I've been working squats and deadlifts this year. Last night at the park, I ran my fastest loop yet. But maybe that was from the running I've been doing. Maybe it was because that wind was so damn cold I just wanted to get that last lap done as quickly as possible. So I can't say with absolute certainty the squats and deadlifts have helped. But I know my legs are feeling more sturdy when I run now.
Outside, middle or opposite?<br><br>
Me middle. Me have salad tongs for hands <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">.<br><br>
I am actually playing tomorrow night and I can't wait.