Strength Training & Cycling Throughout the Competitive Year Will Kirousis BS, CSCS, CISSN | @willkirousis | [email protected]
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
www.tri-hard.com
We Wish YOU An Awesome Season!