Thread by @MedBonnevie

⚡Heavy strength training improves cycling endurance performance. But it can be tricky to balance against high volumes of cycling training. A few pointers on the strength protocol responsible for the below results 🧵 A thread →

2/ Several studies (above) show that lifting weights benefits cycling performance. This is shown in moderately trained, well-trained and elite riders (male & females). Let’s have a look at how they trained →

3/ Most studies used 8-12 weeks of strength training x2 per week [+cycling]. Except one study x3 per week. All but Psilander performed strength work in isolated sessions.

4/ Six of the studies used 3 sets per exercise with 4-10 reps per set. Exercises used where:

1. Half-squat
2. One-legged leg press
3. Ankle plantar flexion
4. Standing hip flexion

They applied a slow eccentric phase (2-3 sec) and explosive concentric phase (1 sec).

5/ For squatting, this would mean spending 2-3 seconds lowering your body. Whereas the return to upright position would be more explosive (1 sec). The half-squat means returning from a level of ≈ 90 degrees at the knees.

6/ The leg press, ankle plantar flexion and standing hip flexion are demonstrated below. PS! Squatting and plantar flexion could also be done in a Smith machine (as they were demonstrated in the above papers).

7/ There are 2 caveats to heavy strength training for cyclists.

1st: you will get fatigued 😪

These workouts may be tougher than your regular interval sessions. They up your need for recovery. As a result, you may need to dial back on your cycling when lifting x2/week.

8/ ☝️ Tip: A way to mitigate excess fatigue is to allow a monthly “maintenance” week [strength x1 only, to ensure adequate recovery]. Credit where it's due Olav Vikmoen for sharing this one with me.

9/ 2nd caveat: if you don’t use it, you lose it 🔄

You may be concerned that gains from strength training are soon lost if you don’t keep up strength training on a regular basis. Which for cyclists can be impractical. But, there are some good news…

10/ Firstly, Rønnestad has shown that performance can be maintained (and even enhanced) with strength x1 every 7-10 days only. Anecdotally, this has much less of an impact on fatigue, and is less intrusive to your cycling training.

11/ Secondly, studies on runners and cyclists show that you can quit lifting for at least 4-6 weeks straight without losing the performance gained. You may need maintenance at some point. But at least, there is room for shorter breaks from the gym without lost performance 👍

12/ Summary | A robust method for ⬆️ cycling performance by strength training is:

Lift x 2/week for 10-12 weeks. 3 sets, 4-10 reps/set of:

1. Squat
2. Leg press (one-sided)
3. Ankel plantar flexion
4. Standing hip flexion

Then maintenance x1/week every 7-10 days 🏋️‍♂️ 🏆

Question: What is the smallest viable strength volume/load [that would still be beneficial]? It’s one I’ve been pondering. There are compelling results in non-athletes w. far lower loads than used in these studies. Perhaps cyclists too could do smaller volumes than above?