Category Archives: Strength Training
Strength Training Improves Performance in Endurance Athletes
Journal of Sports Physiology & Performance Article Response :
Weight training for endurance sports remains controversial in spite of a significant body of research that clearly shows its benefits. Many endurance coaches and athletes still believe that weight training will not aide performance in long distance efforts with most of the argument stemming around energy management and the belief that weight training programs leave athletes too fatigued to be able to complete their workouts. At Phase IV we disagree. Our observation is that the most successful coaches in the world find that weight training, when conducted in accordance with sound scientific principles, actually allow athletes to perform much more work in training throughout the season. If coaches would simply allow for the increased time needed to recover from gym workouts in the early season, they will have athletes who can train harder and remain injury free later in the season, when it counts most. These coaches have learned that any training time lost due to recovery from strength work is well worth it. Once athletes adapt to the rigors of weight training their ability to perform work is elevated and they suffer less injury.
The following study expressly describes how resistance training in the gym actually enhances aerobic performance, using cycling as the tested example. Researchers found that cyclists were able to become more efficient at pedaling by adding strength training targeted at the muscles used in the cycling rotation. While endurance training alone does increase performance, supplementing with weight training results in larger gains than endurance training alone.
Int J Sports Physiol Perform. 2012 Dec;7(4):313-21. Cyclists’ improvement of pedaling efficacy and performance after heavy strength training. Hansen EA, Rønnestad BR, Vegge G, Raastad T.
Abstract
The authors tested whether heavy strength training, including hip-flexion exercise, would reduce the extent of the phase in the crank revolution where negative or retarding crank torque occurs. Negative torque normally occurs in the upstroke phase when the leg is lifted by flexing the hip. Eighteen well-trained cyclists either performed 12 wk of heavy strength training in addition to their usual endurance training (E+S; n = 10) or merely continued their usual endurance training during the intervention period (E; n = 8). The strength training consisted of 4 lower body exercises (3 � 4-10 repetition maximum) performed twice a week. E+S enhanced cycling performance by 7%, which was more than in E (P = .02). Performance was determined as average power output in a 5-min all-out trial performed subsequent to 185 min of submaximal cycling. The performance enhancement, which has been reported previously, was here shown to be accompanied by improved pedaling efficacy during the all-out cycling. Thus, E+S shortened the phase where negative crank torque occurs by ~16°, corresponding to ~14%, which was more than in E (P = .002). In conclusion, adding heavy strength training to usual endurance training in well-trained cyclists improves pedaling efficacy during 5-min all-out cycling performed after 185 min of cycling.
http://www.ncbi.nlm.nih.gov/pubmed/23197584?dopt=Abstract
Ready to add resistance training into your exercise program? Phase IV’s expert staff of Physical Therapists and Exercise Physiologists are ready to help you achieve your goals quickly and injury-free! Call 310.582.8212 today for a free Sports Performance Consultation!
Strength Training For Cyclists
Cycling performance comes down to your Power to Body Weight Ratio. The stronger you become, the more power you can generate on your bicycle which translates to increased speed and climbing prowess. The fastest way to increase your Cycling Power is with a scientific strength training program. Strength training allows you to climb at a higher wattage and lower heart rates, making you a more efficient cyclist able to tackle even the most daunting hills.
Cycling and strength training can radically change your life by improving body composition, reducing health risk factors and increasing vitality. Proper strength and flexibility training best facilitates these benefits and is a short cut to achieving these goals!
Learn the science used by pros and successful beginners alike and discover how to increase your Cycling Power. It’s never too late to update your program and start on the proper path to success and enjoyment!
This Lecture Will Teach You:
- How weight training will increase power and make you a better hill climber
- How a personalized strength training program that will make you a better overall cyclist
- The Periodization Strength Training Principles used to train elite athletes to make every workout 100% efficient
- Why your strength training program gets stale after 8 weeks and how to avoid plateaus
- How to increase power & avoid getting big bulky muscles [unless you want to get big]
- Why stretching is critical for performance, injury prevention and recovery
- The dangerous exercises that are common in every gym in America but will hurt and not help
- The approach to strength training that makes it sustainable
Presented by Robert Forster, Physical Therapist, Author, National Spokesperson and Performance Specialist who has helped athletes win 43 Olympic Medals, NBA and Ironman Championships and Grand Slam Titles. He is an avid cyclist and has completed seven of the toughest multi-day cycling events in the world , including the TransAlp Challenge, La Ruta de los Conquistadores in Costa Rica and the B.C. Bike Race.
WHEN: Wednesday, November 28th at 7:00pm
WHERE: Cynergy Cycles – 2300 Santa Monica Blvd., Santa Monica
