G
Guest
Guest
Weight training:
The great debate- does weight training make you
a faster rider?
As far as I am concerned, no.
Does it keep your muscles healthier and joints and tendons healthier? For
masters racers in particular. Yes
Can you improve strength thru weight training. Of course.
Can you transfer those strength gains to the bike? Very poorly. Not enough
of a transfer takes place, in my opinion, to justify the amount of time
spent gaining said strength. I think one would be better off trying to gain
cycling specific strength, rather than gain it from an 'outside the pedal
stroke" source.
Of course, this flies in the face of most of the accepted wisdom on this
subject. I never make a claim unless I have had personal experience with the
debated subject.
Here is my history:
Rode for 7-8 years with success, then decide to try an off-season of a
cycling specific designed 12 week weight training program. I did this for 2
off-seasons, religiously.
I never felt any improvement. I felt like I spent a lot of time in the gym,
got to see some cute girls working out(always a plus), but was it worth the
time invested? No.
That was 3 years ago. I have since used my off-season to ride some, keep
some fitness but mostly, to mentally refresh myself for the next season..
I certainly would agree masters aged riders doing some
off-season weight work helps muscle 'wellness'.
Track riders have some different requirements, and perhaps could justify
some gym time.
Roadies? I just don't think so.
I have also watched several of my training partners adhere to a dedicated
weight program, some continuing into the season, and frankly I didn't see
the benefit for them either.
Bottom line, I think to get strong on a bike, you have to ride a bike. The
next step of course, is to figure out what type of bike workouts you can do
to actually improve you strength, your power. That is another subject.
I have included this interesting info I have garnered from a couple of
outside sources-
"Elite and recreational endurance athletes undertake resistance training
believing it will improve performance. But training for endurance and
training for maximal strength and power represent completely different and
opposite forms of activity. Endurance training consists of many thousands of
submaximal muscle contractions performed at low to moderate workloads, while
training for strength and power involves relatively few contractions at
maximal or near maximal force. From a physiological standpoint, it seems
unlikely that muscle would be able to adapt to two seemingly incompatible
training stimuli when they are undertaken simultaneously. Surprisingly, few
good scientific studies have been conducted using well-trained athletes to
determine if the improvements in muscular strength gained from resistance
training result in enhanced endurance performance.
Swimming is one sport where the majority of competitors practice some form
of resistance training. Although most competitive swimming distances might
not be considered true endurance events, elite swimmers perform huge volumes
of over- distance training. To determine whether adding resistance training
to pool training might improve sprint-swim performance, Tanaka, et al.
(1993) studied 24 experienced swimmers during 14 weeks of their competitive
season. The swimmers were divided into two groups of 12 swimmers and matched
for stroke specialties and performance. The two groups performed all swim
training sessions together for the duration of the season, but in addition
to the pool training, one group performed resistance training three days a
week, on alternate days for eight weeks. The resistance training program was
intended to simulate the muscles employed in front crawl swimming and
utilized weight lifting machines as well as free weights. Swimmers performed
three sets of 8-12 repetitions of the following exercises: lat pull downs,
elbow extensions, bent arm flys, dips and chin ups. In order to maximize the
resistance training effect, weights were progressively increased over the
duration of the training period. Then both groups tapered for approximately
two weeks prior to their major competition. The most important finding:
resistance training did not improve sprint swim performance, despite the
fact that those swimmers who combined resistance and swim training increased
their strength by 25-35%. The extra strength gained from the resistance
training program did not result in improved stroke mechanics. Their
conclusion: "the lack of positive transfer between dry-land strength gains
and swimming propulsive force may be due to the specificity of training."
In rowing, supplementary resistance training programs are still advocated by
most coaches. In the early 1970's it was common to employ a program of high-
resistance, low repetition training during the pre-season period, followed
by a gradual transition to lower-resistance, high repetition endurance work
nearer the competitive season. But during the past decade emphasis has
shifted to a greater volume of local muscle endurance work during the
pre-season, with using more exercises that simulate the rowing action as the
competitive period approaches. Bell, Petersen, Quinney and Wenger (1993)
studied 18 varsity oarsman who undertook three different resistance training
programs during their winter training. In addition to their normal rowing,
one group performed 18-22 high-velocity, low-resistance repetitions, while
another group did low-velocity, high-resistance repetitions (6-8 reps). All
exercises were rowing-specific and performed on variable-resistance
hydraulic equipment four times a week for five weeks. A third group did no
resistance training. After training, the high-velocity, low-resistance
repetition group performed better in high-velocity movements, while the
low-resistance, high-resistance group did better at low velocity actions.
But when tested on a row ergometer, there was no difference between any
group for peak power output or peak lactate levels. The conclusion: training
effects were specific to the resistance training mode and did not transfer
to the more complex action of rowing. Resistance training programs may
actually restrict the volume of beneficial, sports specific training that
can be achieved because of increased levels of fatigue.
Resistance training for endurance cyclists results in extra muscle bulk and
added weight which can reduce their performance levels. James Home and
co-workers at the University of Cape Town recently examined the effects of a
six week progressive resistance training program on 40 km cycling
performance. Seven endurance-trained cyclists who were riding approximately
200 km per week added three resistance training sessions to their normal
cycling workouts. These sessions consisted of three sets of 6-8 maximal
repetitions of leg press, quadriceps extensions and hamstring curls, all
exercises which recruit muscles used in cycling. The resistance training
program resulted in maximal substantial strength gains of about 25%. The
strength gains, however, did not transfer into superior cycling
performances. On the contrary, 40 km times slowed from 58.8 minutes to 61.9
minutes after resistance training. Additionally, cyclists complained of
feeling "tired and heavy" while riding and were forced to reduce their
weekly training distance by about 20% during the study. Although it's
impossible to determine whether resistance training alone or the effect of
resistance training resulting in tiredness which forced a reduction in
endurance training volume caused the impaired performance, it's clear that
there was no positive effect of undertaking the two different training modes
concurrently. For highly-trained athletes who are already capable of
generating high power outputs in their chosen discipline, further
improvements in strength are a less important factor in enhanced endurance
performance. At the highest level of competition, increases in strength and
power are not as critical to successful performance as the development of
correct technique. For these athletes, the concept of specificity rules! The
bottom line is that modern training studies do not support the use of
resistance training programs for improving the performances of
highly-trained athletes.
As with anything, each rider must experiment and see what works best for
themselves."
Good Luck to All!
The great debate- does weight training make you
a faster rider?
As far as I am concerned, no.
Does it keep your muscles healthier and joints and tendons healthier? For
masters racers in particular. Yes
Can you improve strength thru weight training. Of course.
Can you transfer those strength gains to the bike? Very poorly. Not enough
of a transfer takes place, in my opinion, to justify the amount of time
spent gaining said strength. I think one would be better off trying to gain
cycling specific strength, rather than gain it from an 'outside the pedal
stroke" source.
Of course, this flies in the face of most of the accepted wisdom on this
subject. I never make a claim unless I have had personal experience with the
debated subject.
Here is my history:
Rode for 7-8 years with success, then decide to try an off-season of a
cycling specific designed 12 week weight training program. I did this for 2
off-seasons, religiously.
I never felt any improvement. I felt like I spent a lot of time in the gym,
got to see some cute girls working out(always a plus), but was it worth the
time invested? No.
That was 3 years ago. I have since used my off-season to ride some, keep
some fitness but mostly, to mentally refresh myself for the next season..
I certainly would agree masters aged riders doing some
off-season weight work helps muscle 'wellness'.
Track riders have some different requirements, and perhaps could justify
some gym time.
Roadies? I just don't think so.
I have also watched several of my training partners adhere to a dedicated
weight program, some continuing into the season, and frankly I didn't see
the benefit for them either.
Bottom line, I think to get strong on a bike, you have to ride a bike. The
next step of course, is to figure out what type of bike workouts you can do
to actually improve you strength, your power. That is another subject.
I have included this interesting info I have garnered from a couple of
outside sources-
"Elite and recreational endurance athletes undertake resistance training
believing it will improve performance. But training for endurance and
training for maximal strength and power represent completely different and
opposite forms of activity. Endurance training consists of many thousands of
submaximal muscle contractions performed at low to moderate workloads, while
training for strength and power involves relatively few contractions at
maximal or near maximal force. From a physiological standpoint, it seems
unlikely that muscle would be able to adapt to two seemingly incompatible
training stimuli when they are undertaken simultaneously. Surprisingly, few
good scientific studies have been conducted using well-trained athletes to
determine if the improvements in muscular strength gained from resistance
training result in enhanced endurance performance.
Swimming is one sport where the majority of competitors practice some form
of resistance training. Although most competitive swimming distances might
not be considered true endurance events, elite swimmers perform huge volumes
of over- distance training. To determine whether adding resistance training
to pool training might improve sprint-swim performance, Tanaka, et al.
(1993) studied 24 experienced swimmers during 14 weeks of their competitive
season. The swimmers were divided into two groups of 12 swimmers and matched
for stroke specialties and performance. The two groups performed all swim
training sessions together for the duration of the season, but in addition
to the pool training, one group performed resistance training three days a
week, on alternate days for eight weeks. The resistance training program was
intended to simulate the muscles employed in front crawl swimming and
utilized weight lifting machines as well as free weights. Swimmers performed
three sets of 8-12 repetitions of the following exercises: lat pull downs,
elbow extensions, bent arm flys, dips and chin ups. In order to maximize the
resistance training effect, weights were progressively increased over the
duration of the training period. Then both groups tapered for approximately
two weeks prior to their major competition. The most important finding:
resistance training did not improve sprint swim performance, despite the
fact that those swimmers who combined resistance and swim training increased
their strength by 25-35%. The extra strength gained from the resistance
training program did not result in improved stroke mechanics. Their
conclusion: "the lack of positive transfer between dry-land strength gains
and swimming propulsive force may be due to the specificity of training."
In rowing, supplementary resistance training programs are still advocated by
most coaches. In the early 1970's it was common to employ a program of high-
resistance, low repetition training during the pre-season period, followed
by a gradual transition to lower-resistance, high repetition endurance work
nearer the competitive season. But during the past decade emphasis has
shifted to a greater volume of local muscle endurance work during the
pre-season, with using more exercises that simulate the rowing action as the
competitive period approaches. Bell, Petersen, Quinney and Wenger (1993)
studied 18 varsity oarsman who undertook three different resistance training
programs during their winter training. In addition to their normal rowing,
one group performed 18-22 high-velocity, low-resistance repetitions, while
another group did low-velocity, high-resistance repetitions (6-8 reps). All
exercises were rowing-specific and performed on variable-resistance
hydraulic equipment four times a week for five weeks. A third group did no
resistance training. After training, the high-velocity, low-resistance
repetition group performed better in high-velocity movements, while the
low-resistance, high-resistance group did better at low velocity actions.
But when tested on a row ergometer, there was no difference between any
group for peak power output or peak lactate levels. The conclusion: training
effects were specific to the resistance training mode and did not transfer
to the more complex action of rowing. Resistance training programs may
actually restrict the volume of beneficial, sports specific training that
can be achieved because of increased levels of fatigue.
Resistance training for endurance cyclists results in extra muscle bulk and
added weight which can reduce their performance levels. James Home and
co-workers at the University of Cape Town recently examined the effects of a
six week progressive resistance training program on 40 km cycling
performance. Seven endurance-trained cyclists who were riding approximately
200 km per week added three resistance training sessions to their normal
cycling workouts. These sessions consisted of three sets of 6-8 maximal
repetitions of leg press, quadriceps extensions and hamstring curls, all
exercises which recruit muscles used in cycling. The resistance training
program resulted in maximal substantial strength gains of about 25%. The
strength gains, however, did not transfer into superior cycling
performances. On the contrary, 40 km times slowed from 58.8 minutes to 61.9
minutes after resistance training. Additionally, cyclists complained of
feeling "tired and heavy" while riding and were forced to reduce their
weekly training distance by about 20% during the study. Although it's
impossible to determine whether resistance training alone or the effect of
resistance training resulting in tiredness which forced a reduction in
endurance training volume caused the impaired performance, it's clear that
there was no positive effect of undertaking the two different training modes
concurrently. For highly-trained athletes who are already capable of
generating high power outputs in their chosen discipline, further
improvements in strength are a less important factor in enhanced endurance
performance. At the highest level of competition, increases in strength and
power are not as critical to successful performance as the development of
correct technique. For these athletes, the concept of specificity rules! The
bottom line is that modern training studies do not support the use of
resistance training programs for improving the performances of
highly-trained athletes.
As with anything, each rider must experiment and see what works best for
themselves."
Good Luck to All!