How to get faster

ric_stern/RST

in untrained and low fitness subjects, weight training will increase endurance type fitness, as any exercise will lead to improvements in performance in the primary exercise modality. however, in trained subjects weight training won't lead to an increase in performance in endurance cycling performance, and may well be detrimental. There is no evidence to support weight training in trained cyclists in ECP, and thus, to excel at that activity (ECP) one must do that activity.

Ric

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e0richt

"one must do that activity". that was never in contention. However, I went looking for some studies on weight training and the endurance athlete... basically it does seem to agree with your statements. I found that weight training DID help me but the study had different results for different type of athletes.

It seems that if you are a beginning athlete (which I am...), you will benefit from weight training but if you are an "elite" athlete you could actually hinder your performnance. Unfortunately, there really was no definition of what an "elite" athlete was...

and the reason for the benefit to the "beginner" is because almost anything physically demanding would be a benefit until she reaches a certain level in the sport.

interesting, the study goes on to talk about "Mitochondrial Dilution" which means that as a muscle fiber gets bigger due to hypertrophy it leave less room in the fiber for mitochondria which is the "power generator" for cells...
not really missed in a bodybuilder, but would be sorely missed in an endurance athlete...

ric_stern/RST

while there's a multitude of definitions of what elite means, in terms of weights and ECP, i'd suggest that if you race or have the ability to race then weights may not be of benefit to ECP.




capillary and mitochondrion density decreases with weights (hypertrophy), hence, my previous comment about aerobic machinery.

ric

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Trek1000

I agree with a lot of the things that were mentioned especially about training consistently. Also vary your workouts so that some are intense and some are long (recovery). Focus on basics such as staying well hydrated not only during the ride but BEFORE and after. Focus on a good solid easy warmup. You'll notice that your muscles will fatigue less with a good warmup. Roots and rocks- trust the shocks on your bike and don't ride your brake. Let the shocks do its job. stand up for sharp turns and lean. Your tires will hold you. be conservative with your brakes.

motorex259

what about aerodynamics?