Strength Training & Cycling

Strength Training & Cycling

Throughout the Competitive Year

Will Kirousis BS, CSCS, CISSN | @willkirousis | [email protected]

Ground Rules• “It Depends” / Know that there are multiple

correct answers• Unlearning – always be ready for some good

unlearning• Study science, but don’t confuse science and

coaching• Athlete centered• Perception is huge

Key Terms• Rep/etition• Set• RI (Rest Interval)• RM (Repetition Maximum)• Maximal strength training• Explosive strength training• Reactive strength training

Why Strength Train?Health Factors Performance FactorsIncrease bone density Delay type II fiber activation

Maintain muscle mass w/age Improve neuromuscular efficiency

Increase general balance Increase musculo-tendinous stiffness

Increase strength Increase economy

Maintain range of motion Increase performance @ VO2mx

Reduced injury odds Increased Time Trial power/pace

Improve mental health Increased time to fatigue (longer to get tired)

Increased sprint power when fatigued

Increased rate of force development (RFD)

There are NO performance negative’s reported for concurrent strength and endurance

training.

Build more horsepower!• Max force increase, results in needing to use less of max @ submax levels.• This allows greater fatigue resistance and the potential to perform greater

amounts of work over increasing durations.

Which one is working harder @ 30mph?

Strength training improves recruitment• Size principle of MU recruitment suggests

• Less/later use of type II family muscle fibers• Thus improved economy• Thus slower emptying of glycogen stores• Reduced muscle fatigue• Improved high intensity performance after long submax work or…• Reduced rate of fatigue at a given work load.

Ronnestad, B. R., & Mujika, I. (2013). Optimizing strength training for running and cycling endurance performance a review. Scandinavian Journal of Medicine and Science in Sports. 24(4), 603-613.

Increased strength, reduces metabolic strain• MRI suggests increased strength reduces amount of muscle

needed to do a sub max task• Thus less metabolic strain is incurred by specific muscle fibers

improving the potential endurance performance• Suggests increase power output per unit muscle mass

Ploutz, L. L., Tesch, P. A., Biro, R. L. & Dudley, G. A. (1994). Effect of resistance training on muscle use during exercise. Journal of Applied Physiology, 76(4), 1675-1681.

Heavy weights, go faster… longer.• Heavy strength training improves performance in elite cyclists.• PPO during Wingate test, Power @ VO2mx, power @ 4mmol L-1, avg

40’ TT power, earlier pedaling peak torque.• VO2mx in this work were high 70’sml/kg/min!

Aagaard, P., Andersen, J.L., Bennekou, M., Larsson, B., Olesen J.L., Crameri, R., Magnusson, S. P. & Kjaer, M. (2011). Effects of resistance training on endurance capacity and muscle fiber composition in young top-level cyclists.. Scandinavian Journal Of Medicine & Science In Sports, 21(6), 298-307.

“I’ll get to big!” No, no you wont!

• Adenosine monophosphate-activated protein kinase (AMPK) via endurance training may slow/moderate Mammalian target of rapamycin (mTOR) activation thus decreasing strength training based myofibrillar protein synthesis.

• Thus, the adaptive signaling pathway of concurrent training significantly reduces the muscle hypertrophy possible from training.

Cardinale, M., Newton, R. & Nosaka, K. (2011). Strength and Conditioning Biological Principles and Practical Applications. Wiley-

Blackwell Inc., West Sussex, UK.

Even if there is interference in adaptive response…

• Strong cyclists had no negative effects on capillarization after 16 weeks concurrent training.

• Likewise, no impairment in oxidative enzyme activity occurs during concurrent training.

• Appears to be no negative effect on muscle vascularity or oxidative ability due to concurrent training.

Aagaard, P., Andersen, J.L., Bennekou, M., Larsson, B., Olesen J.L., Crameri, R., Magnusson, S. P. & Kjaer, M. (2011). Effects of resistance training on endurance capacity and muscle fiber composition in young top- level cyclists.. Scandinavian Journal Of Medicine & Science In Sports, 21(6), 298-307.

Adding Strength to your training program: Don’t break your dam!

Total stress load yields your odds for underperformance, burnout, overtraining/under-recovery. Your Perception matters.

Clarification:Adding Strength Workouts to Your Training Plan

Training Options

Wor

kout

Loa

dStrength Workouts

Swimming,Cycling,

Running, Other Workouts

Which Came First? Strength or Sport Specific?

Strength Load Over Your Training Year

AdaptationPhase

TaperPhase

TransitionPhase

BuildPhase

Peak Race

DEVELOPMENT

MAINTENANCEPREPARATION

PREPARATION

2X Strength/week

1X Strength/week

2X Strength

/week

Snapshot of Strength WorkoutsPreparation Phase Development Phase Maintenance Phase

Purpose Preparing to trainBuilding maximal strength

Building maximal strengthBuilding explosive or reactive

strength

Maintaining strength/power

Time Frame 3-6 Weeks 12-20 weeks 2-14 weeks

Number of Workouts / week 2 2 1-2

Rate of Force Development: Intention

Moderate High High

Reps High 8-12 RM

Low4-8 RM

Low-Moderate5-8 RM

Weight/Resistance Low to moderate High Moderate to high

Number of Sets 2-4 3-5 1-3

Rest Intervals Short 0 - 60”

Long2’ – 4’

Moderate2’ – 3’

Rest Week Note: Maintain intensity, halve the volume. 1 X week.

Maintain intensity, halve the volume. 1 X week.

Maintain intensity, halve the volume. 1 X week.

Be Progressive

Progressive 2:Shift focus pending ability• New to strength training, or weaker athletes should focus on a

general maximal strength focused program is best.• High force production ability already in place, suggests that more

focus on explosive strength would yield additional gains.• Adjust focus to build from maximal strength to explosive and possibly reactive

approach over the training year.

Beattie, K., Kenny, I. C., Lyons, M. & Carson, B. P. (2014). The effect of strength training on performance in endurance athletes. Sports Medicine, 44, 845-865.

Incorporating Strength WorkoutsOut of Season

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Rest Day Moderate aerobic ride

Strength Workout

Intense Ride Skill ride (leg speed

development)

Recovery Ride

Strength Workout

Intense ride Ride (Long)

Maintenance Mode• 1 maintenance session maintains adaptations for at least 13 weeks.• Athletes performing maintenance training displayed greater

improvements in cycling performance and related factors.• This is true for both sprint and prolonged cycling when compared to

cyclists who only used endurance training methods.

Ronnestad, B. R., Hansen, E. A. & Raastad, T. (2010) In season strength maintenance training increases well trained cyclists performance. European Journal of Applied Physiology, 110, 1269-1282.

Incorporating Strength WorkoutsIN Season

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Rest Day Intense Ride

Moderate aerobic ride

Strength Workout

Intense Ride

Recovery RideOR

Activator

RaceOR

ActivatorOR

Intense Ride

RaceOR

Long Ride

Warming Up

Warming up is about:• Getting ready to move –

aggressively.• Increasing temperature• Increasing range of motion• Increasing balance/coordination• Increasing work output readiness• Going from light to moderately

intense• 10-15’ total duration

Workouts

Photo Courtesy of DeFranco’s Training

Level change (2 exercises during development, 1-2X maintenance: ex. Squat, deadlifts, Olympic lifts, step ups, lunges, hopping, skipping, jumping, bounding, etc.)

Pushing (1 exercise: overhead press, pushup, chest press, etc.)

Pulling (1 exercise: standing pull down, pull ups, standing row, bench dumbbell row, bent over bar bell row, 3 point dumbbell row, etc.)

Connector’s (Core)(1-2 exercises: stability ball roll outs, plank variations, bridging variations, chopping motions, etc.)

Workout Structure Example• Warm up• Workout

• High energy level change• Bilateral squat/deadlift/Olympic lift or explosive plyometric – drop jump, stair bound etc.

• Push• Chest press, pushup, overhead press, rotational press, etc.

• Single leg dominant level change• Bulgarian split squat, split squat, lunge variations, step up variations, single leg squat, single leg deadlift, etc.

• Pull• Rowing motions, pull ups, pull downs

• Connector/core• Chopping patterns, bridging and planking, variations of bridges and planks, farmers walks, lateral bending,

exaggerated marching, trunk flexion/rotation/extension or combination exercises.

• Cool down

Shifting exercise focus based on athlete readiness and training phase

• Focus on exercises like squat’s, deadlifts, lunges and the many variations there of during maximal strength periods.

• Focus on exercises like jump squats and Olympic lift variations during explosive strength periods.

• Focus on drop/depth jumps, sprints, other plyometric movements during reactive strength periods.

Ronnestad, B. R., & Mujika, I. (2013). Optimizing strength training for running and cycling endurance performance a review. Scandinavian Journal of Medicine and Science in Sports. 24(4), 603-613.

Cooling Down

10-20’ which can include:• Self massage• Light stretching or relaxing yoga• Walking• Deep relaxation exercise

Wrapping Up: Strength KeysSimple. Do the basics great.

Heavy and or explosive.4-12RM, 2-5 sets, 2-4’ RI

Rate of Force Development: intention = high!2 exercises w/ lower body extension focus per workout.

2X week during prep/build phases1X week during maintenance phases (in season)

References / Suggested ReadingsAagaard, P., Andersen, J.L., Bennekou, M., Larsson, B., Olesen J.L., Crameri, R., Magnusson, S. P. & Kjaer, M. (2011). Effects of resistance training on endurance capacity and muscle fiber composition in young top-level cyclists.. Scandinavian Journal Of Medicine & Science In Sports, 21(6), 298-307.Beattie, K., Kenny, I. C., Lyons, M. & Carson, B. P. (2014). The effect of strength training on performance in endurance athletes. Sports Medicine, 44, 845-865.Bieuzen, F., Vercruyssen, F., Hausswirth, C. & Brisswalter, J. (2007). Relationship between strength level and pedal rate. International Journal of Sports Medicine, 28(7), 585-589.Cardinale, M., Newton, R. & Nosaka, K. (2011). Strength and Conditioning Biological Principles and Practical Applications. Wiley-Blackwell Inc., West Sussex, UK.Keily, J. (2016) A new understanding of stress and the implications for our cultural training paradigm. IAAF.Keily, J. (2016). Abrief history of nearly everything to do with stress, epigenetics and training theory. Institute of Coaching and Performance, University of Central Lancashire.Mujika, I. (2012) Endurance Training Science & Practice. Inigo Mujika S.L.U., Vittoria-Gastiez, ESP.Mujika, I., Ronnestad, B. R. & Martin, D. T. (2016). Effects of increased muscle strength and muscle mass on endurance cycling performance. International Journal of Sports Physiology and Performance, 11, 283-289.Komi, P. V. (2003). Strength and Power in Sport, Second Ed. International Olympic Committee, Blackwell Science, Ltd. Oxford, UK.Ploutz, L. L., Tesch, P. A., Biro, R. L. & Dudley, G. A. (1994). Effect of resistance training on muscle use during exercise. Journal of Applied Physiology, 76(4), 1675-1681.Radcliffe, J. C. & Farentinos, R. C. (1999). High Powered Plyometrics. Human Kinetics, Champaign, IL.Ronnestad, B. R., & Mujika, I. (2013). Optimizing strength training for running and cycling endurance performance a review. Scandinavian Journal of Medicine and Science in Sports. 24(4), 603-613.Ronnestad, B. R, Hansen, J., Hollan. I. & Ellefsen, S. (2015) Strength training improves performance and pedaling characteristics in elite cyclists. Scandinavian Journal of Medicine and Science in Sports. 25, 89-98.Ronnestad, B. R., Hansen, E. A. & Raastad, T. (2010) In season strength maintenance training increases well trained cyclists performance. European Journal of Applied Physiology, 110, 1269-1282.

Questions?Will Kirousis

[email protected]

www.tri-hard.com

We Wish YOU An Awesome Season!

mailto:[email protected]