Strength training in cycling
The overall aim of the study was to examine the effect of concurrent strength and endurance training on cycling performance and on factors affecting performance.
Karen Christensen | 31.05.2010 
This thesis presents data from one large intervention study lasting 25 weeks and involving a total of 32 participants. Paper I and II contains data from well-trained cyclists during their preparatory period (December-March) and paper III contains data from the same period with the inclusion of recreationally active individuals in addition to the cyclists. In paper IV data from the cyclists` 13 first weeks of the competition period are presented.
The heavy strength training performed by the cyclists in the intervention group during the 12-week preparatory period and by the recreational active individuals targeted leg strength and was performed twice a week (3x4-10RM). During the competition period, the strength training was performed once a week.
The duration of the endurance training and the distribution of this training in different intensity zones were similar between the two groups of cyclists.
Findings
Adding heavy strength training to usual endurance training for 12 weeks resulted in:
1. Increased 1RM in half squat and mean power output during a 5-min all-out trial performed subsequent to 185 min of submaximal cycling. This improvement in performance was accompanied by larger reductions in RPE scores as well as in measures of VO2, HR, and [La-] during the prolonged cycling for the strength-trained cyclists compared to the cyclists who had performed usual endurance training.
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2. Increased thigh muscle CSA and leg strength in well-trained cyclists, without compromising the development of VO2max. Of even greater practical importance to the cyclists, the strength training also resulted in improvement in parameters relevant for performance in the more vigorous parts of a cycle race, including peak power output in Wingate test and Wmax.
Furthermore, the cyclists who added strength training improved |
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power output at 2 mmol∙l-1 [la-] as well as performance in a 40-min all-out trial, while the only apparent improvement for cyclists performing only usual endurance training was increased VO2max and a tendency towards improved performance in the 40-min all-out trial.
3. No change in freely chosen cadence during submaximal cycling in well-trained cyclists; however, it was observed to occur already after 4 weeks in recreationally active individuals. Furthermore, reduced cadence in recreationally active individuals was accompanied by a reduction in physiological responses (VO2, HR, RPE, and [la-]). The reduction in freely chosen cadence may be affected by a concurrent increase of tendon CSA that possibly increases tendon stiffness.
Furthermore, performing strength-maintenance training of only one session weekly during the 13 first weeks of a competition period:
a. Allowed well-trained cyclists to maintain the increases in leg strength and thigh muscle CSA that they had attained during the preceding 12-week preparatory period.
b. Resulted in larger improvements in cycling performance and factors relevant for performance in both short-term and prolonged cycling than in cyclists who only performed usual endurance training.
Finally, the development of VO2max was not compromised by the added strength training in either the preparatory period or the competition period.
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Bent Rønnestad (20.06.1976) is born in Fiskå. He completed his Master’s degree in Sports Physiology from NSSS. Bent has been employed at Lillehammer University College since 2005, and started his PhD in 2007, and has been supervised by Associate Professor Truls Raastad and Associate Professor Ernst Albin Hansen. The study was funded by Lillehammer University College where Rønnestad is employed. |
Evaluation committee
Leader: Assosiate Professor Trine Stensrud, Norwegian School of Sport Sciences, Norway
1. Opponent: Professor Hans-Christer Holmberg, Mid-Sweden University, Östersund, Sweden
2. Opponent: Professor Stephen Seiler, University of Agder, Kristiansand, Norway
Programme June 9 2010
10.15 – 11.00 Trial lecture: Strength training vs. endurance training: How do repeated muscle contractions induce such different cellular adaptations in skeletal muscle?
13.00 – 16.00 Dissertation
Both the trial lecture and the dissertation are open for the audience.