| The research done to date on the effects of | | | | After six weeks, the strength training had |
| weight training on cyclists has brought mixed | | | | produced rather impressive gains in strength |
| results. The study done by Ben Hurley at the | | | | (the gains averaged a bit more than 20 per |
| University of Maryland had 10 healthy men | | | | cent). However, actual cycling performances |
| take up strength training (bench presses, hip | | | | were not improved; in fact, they were worse |
| flexions, knee extensions, knee flexions, | | | | than before the strength training was |
| press-ups, leg presses, lat pulldowns, arm | | | | undertaken! 40-K race times slowed from 59 to |
| curls, parallel squats, and bent-knee | | | | 62 minutes, and the strength-trained cyclists |
| sit-ups) for 12 weeks, while eight other | | | | complained of feeling 'heavy' and tired |
| healthy men served as controls. | | | | during their workouts. |
| | | | |
| After 12 weeks, the strength-trained men | | | | Why did Hickson's study uncover clear |
| improved their endurance while cycling at an | | | | advantages associated with strength training |
| intensity of 75 per cent V02max by 33 per | | | | for cyclists, while Home's work revealed the |
| cent and also lifted lactate threshold (the | | | | reverse? |
| single best predictor of endurance | | | | |
| performance) by 12 per cent. | | | | No one knows for certain, which means it's |
| | | | time for a personal observation. It seems |
| However, these men were untrained prior to | | | | quite likely that the strength training |
| the study and did not carry out regular | | | | carried out by Hickson's charges improved |
| cycling workouts during the research, so the | | | | fatigue resistance in their muscles, |
| applicability of these findings to serious | | | | permitting them to persist longer both during |
| athletes is questionable | | | | high-intensity tests of endurance and |
| | | | prolonged efforts at a submaximal (80% |
| The study carried out by R. C. Hickson and | | | | V02max) intensity. |
| his colleagues at the University of Illinois | | | | |
| at Chicago was considerably more practical. | | | | Meanwhile, it's likely that Home's added |
| In that investigation, eight experienced | | | | strength training sent his athletes into the |
| cyclists added three days per week of | | | | overtrained - or at least 'stale' - state. |
| strength training to their regular endurance | | | | The feelings of fatigue which originated |
| routines over a 10-week period. | | | | shortly after the beginning of strength |
| | | | training suggests that the athletes were |
| The strength training was incredibly simple, | | | | simply doing too much work. |
| focusing on parallel squats (five sets of | | | | |
| five reps per workout), knee extensions | | | | Home's cyclists were averaging 124 miles of |
| (three sets of five reps), knee flexions (3 x | | | | weekly riding when they started their |
| 5), and toe raises (3 x 25), all with fairly | | | | strength training, while Hickson's athletes |
| heavy resistance. The only progression | | | | were logging considerably fewer miles, so one |
| utilized in the program involved the amount | | | | might be tempted to suggest that strength |
| of resistance, which increased steadily as | | | | training can produce major benefits for |
| strength improved. | | | | low-mileage cyclists but does much less for |
| | | | experienced, higher mileage competitors who |
| Nonetheless, the strength training had a | | | | have already built up considerable strength |
| profoundly positive impact on cycling | | | | merely by riding. |
| performance. After 10 weeks, the cyclists | | | | |
| improved their 'short-term endurance' (their | | | | That certainly wouldn't be an unreasonable |
| ability to continue working at a very high | | | | thought, but it doesn't explain why strength |
| intensity) by about 11 per cent, and they | | | | training per se would actually slow down |
| also expanded the amount of time they could | | | | endurance performances, as it seemed to do |
| pedal at an intensity of 80% V02max from 71 | | | | for Home's performers (no other study has |
| to 85 minutes, about a 20-per cent upgrade. | | | | shown this). It seems very likely that Home's |
| | | | added strength training was simply the straw |
| On the negative side, we have research, | | | | that broke the camel's back; it wasn't the |
| carried out by James Home and his colleagues | | | | strength training which slowed the cyclists |
| at the University of Cape Town in South | | | | but the total amount of work they had to |
| Africa, seven endurance cyclists who averaged | | | | complete. |
| about 200 kilometers of cycling per week | | | | |
| incorporated three strength training sessions | | | | Another issue that was not kept controlled in |
| into their normal routine. The strength | | | | the studies was nutrition and supplementation |
| program was relatively unsophisticated, | | | | which also would have a major impact. It is |
| consisting of three sets of up to eight | | | | my personal feeling after three decades in |
| repetitions of hamstring curls, leg presses, | | | | the physical training world that weight |
| and quadriceps extensions using fairly heavy | | | | training is advantageous in almost all sports |
| resistance. | | | | when done properly and paired with the |
| | | | correct nutrition. |