Strength Training For Cyclists

The research done to date on the effects ofresistance.
weight training on cyclists has brought mixedAfter six weeks, the strength training had
results. The study done by Ben Hurley at theproduced rather impressive gains in strength (the
University of Maryland had 10 healthy men takegains averaged a bit more than 20 per cent).
up strength training (bench presses, hip flexions,However, actual cycling performances were not
knee extensions, knee flexions, press-ups, legimproved; in fact, they were worse than before
presses, lat pulldowns, arm curls, parallel squats,the strength training was undertaken! 40-K race
and bent-knee sit-ups) for 12 weeks, while eighttimes slowed from 59 to 62 minutes, and the
other healthy men served as controls.strength-trained cyclists complained of feeling
After 12 weeks, the strength-trained men'heavy' and tired during their workouts.
improved their endurance while cycling at anWhy did Hickson's study uncover clear
intensity of 75 per cent V02max by 33 per centadvantages associated with strength training for
and also lifted lactate threshold (the single bestcyclists, while Home's work revealed the reverse?
predictor of endurance performance) by 12 perNo one knows for certain, which means it's time
cent.for a personal observation. It seems quite likely
However, these men were untrained prior to thethat the strength training carried out by Hickson's
study and did not carry out regular cyclingcharges improved fatigue resistance in their
workouts during the research, so the applicabilitymuscles, permitting them to persist longer both
of these findings to serious athletes isduring high-intensity tests of endurance and
questionableprolonged efforts at a submaximal (80%
The study carried out by R. C. Hickson and hisV02max) intensity.
colleagues at the University of Illinois at ChicagoMeanwhile, it's likely that Home's added strength
was considerably more practical. In thattraining sent his athletes into the overtrained - or
investigation, eight experienced cyclists addedat least 'stale' - state. The feelings of fatigue
three days per week of strength training to theirwhich originated shortly after the beginning of
regular endurance routines over a 10-week period.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 repsHome's cyclists were averaging 124 miles of
per workout), knee extensions (three sets of fiveweekly riding when they started their strength
reps), knee flexions (3 x 5), and toe raises (3 xtraining, while Hickson's athletes were logging
25), all with fairly heavy resistance. The onlyconsiderably fewer miles, so one might be
progression utilized in the program involved thetempted to suggest that strength training can
amount of resistance, which increased steadily asproduce major benefits for low-mileage cyclists
strength improved.but does much less for experienced, higher
Nonetheless, the strength training had amileage competitors who have already built up
profoundly positive impact on cycling performance.considerable strength merely by riding.
After 10 weeks, the cyclists improved theirThat certainly wouldn't be an unreasonable
'short-term endurance' (their ability to continuethought, but it doesn't explain why strength
working at a very high intensity) by about 11 pertraining per se would actually slow down
cent, and they also expanded the amount of timeendurance performances, as it seemed to do for
they could pedal at an intensity of 80% V02maxHome's performers (no other study has shown
from 71 to 85 minutes, about a 20-per centthis). It seems very likely that Home's added
upgrade.strength training was simply the straw that broke
On the negative side, we have research, carriedthe camel's back; it wasn't the strength training
out by James Home and his colleagues at thewhich slowed the cyclists but the total amount of
University of Cape Town in South Africa, sevenwork they had to complete.
endurance cyclists who averaged about 200Another issue that was not kept controlled in the
kilometers of cycling per week incorporated threestudies was nutrition and supplementation which
strength training sessions into their normal routine.also would have a major impact. It is my personal
The strength program was relativelyfeeling after three decades in the physical training
unsophisticated, consisting of three sets of up toworld that weight training is advantageous in
eight repetitions of hamstring curls, leg presses,almost all sports when done properly and paired
and quadriceps extensions using fairly heavywith the correct nutrition.