Max Strength training improves competitive cycling
Thursday, August 26, 2010
Maximal Strength Training Improves Cycling Economy in Competitive Cyclists
Arnstein Sunde, Oyvind Storen, Marius Bjerkass, Morten H. Larson, Jan Hoff
Journal of Strength and Conditioning Research: Vol 24, num 8, p 2157-2165, Aug 2010
For 8 weeks Sunde et.al investigated maximal strength training on competitive cyclists to see if there was an improvement in cycling economy at 70% of max oxygen consumption (max Vo2), work efficiency and time to exhaustion during maximal effort. To do that, the researchers examined the responses in 1 rep max (1RM) and rate of force development (RFD) in the half squat, Vo2max, cycling economy (CE), work efficiency and time to exhaustion (TOE) during max aerobic power.
16 competitive road cyclists (12 men and 4 women) were assigned into either a control group or an intervention group. 13 completed the study (10 men and 3 women). The intervention group (7 men and 1 female) showed significant improvements (p < 0.05) in 1RM (14.2%), RFD (16.7%), CE (4.8%) and TOE (17.2%)!!!!!!!!!!!! NO changes were seen in the control during the 8 weeks except for a 1.4% improvement in work efficiency.
Do you understand what this study says? Strength training- lifting very heavy weights (Squats: 4 sets of 5 reps with a 3 min rest interval was used in this examination) - IMPROVES your TIME TO EXHAUSTION by 17.2%!!!!!! AKA you can go further, faster and in less time than some bonehead that still thinks weight training inhibits their performance.
Weight training must be done YEAR ROUND- not just in the winter!!!!! If you hit the weight room only in the off season and stop at the beginning of the season, then any gains you've made will be GONE in a few short weeks.
Ok, you Road Bike Racers, come see me. I've been a strength coach for 25 years, owned my own gym for 19 years, have an Undergraduate and a Master's Degree in Exercise Physiology and a Certified Strength and Conditioning Specialist (C.S.C.S.) from the National Strength and Conditioning Association.
I set my athletes up on a periodization schedules for the weight room and the road. We peak for a couple of races a year and tailor the workouts specifically for the event that is coming up. In other words, training for a criterium is completely different than training for a time trial. For example, crits are fast and explosive. Training for these would involve core work, Olympic style lifts, plyometrics and sprinting on the bike. Time Trials demand a lot of power from the legs so heavy squats with few reps (<5), long rest intervals are in order and long sustained efforts on the tarmac.
Ok, I know what you are thinking......YOU CAN NOT GAIN WEIGHT lifting in this repetition/rest interval scheme. Its mainly neural- meaning that workloads at that level will cause more nerve to lay on top of the muscle; thereby, making the muscle contractions more precise (coordinated firing patterns), effect a greater cross section of muscle- especially deep myofibrils that are close to the bone- and significantly more powerful. The muscle fiber itself will not get bigger, thus, you won’t gain weight. And for those who aren't competitive, you can imagine how much easier hills would be, or that century, if you weight train - and that requires just the basics.
"I don't have time to weight train and ride." B.S. Let's say you are scheduled for a 2 hour ride- lift weights for ~ 15-30 minutes then ride 1:15-30. You can leave from Gravlee Fitness and we have showers for after the ride. We even have blow dryers and big towels (you don't have to be a member to use our showers).
Want testimonials? Will Hibberts gave me 6 weeks so he could PR in a Time Trial in Mississippi a few years ago. He beat his best time by a One Minute Thirty Seconds. Sammy Flores went from a strong cat 3 to one that destroys fields. Sammy has about a 45mph sprint and puts out ~1,500 watts. They don't call him ATM for nothing!!! Of course, can't get by without mentioning Amy- one of the strongest women in B'ham. She can do it all, from climbing, sprinting to time trialling. Amy has won her share of races and is a force to be reckoned with. Read about Amy, Sammy and the others in previous articles on this site.
Wanna improve your cycling by ~20%?
Lee Gravlee, MA., C.S.C.S., C.P.T.
Gravlee Fitness
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