Can Weights Replace Bike Miles?

[black'n'yellow]

J Strength Cond Res. 2010 Aug;24(8):2157-65. doi: 10.1519/JSC.0b013e3181aeb16a.
Maximal strength training improves cycling economy in competitive cyclists.

Sunde A, Støren O, Bjerkaas M, Larsen MH, Hoff J, Helgerud J.
Source

Department of Sport and Outdoor Life Studies, Telemark University College, Bø, Norway. arnstein.sunde@hit.no
Abstract

The purpose of the present study was to investigate the effect of maximal strength training on cycling economy (CE) at 70% of maximal oxygen consumption (Vo2max), work efficiency in cycling at 70% Vo2max, and time to exhaustion at maximal aerobic power. Responses in 1 repetition maximum (1RM) and rate of force development (RFD) in half-squats, Vo2max, CE, work efficiency, and time to exhaustion at maximal aerobic power were examined. Sixteen competitive road cyclists (12 men and 4 women) were randomly assigned into either an intervention or a control group. Thirteen (10 men and 3 women) cyclists completed the study. The intervention group (7 men and 1 woman) performed half-squats, 4 sets of 4 repetitions maximum, 3 times per week for 8 weeks, as a supplement to their normal endurance training. The control group continued their normal endurance training during the same period. The intervention manifested significant (p < 0.05) improvements in 1RM (14.2%), RFD (16.7%), CE (4.8%), work efficiency (4.7%), and time to exhaustion at pre-intervention maximal aerobic power (17.2%). No changes were found in Vo2max or body weight. The control group exhibited an improvement in work efficiency (1.4%), but this improvement was significantly (p < 0.05) smaller than that in the intervention group. No changes from pre- to postvalues in any of the other parameters were apparent in the control group. In conclusion, maximal strength training for 8 weeks improved CE and efficiency and increased time to exhaustion at maximal aerobic power among competitive road cyclists, without change in maximal oxygen uptake, cadence, or body weight. Based on the results from the present study, we advise cyclists to include maximal strength training in their training programs.

Once again -- all that study shows is that a group that did more training did better than a group that did less training. What if the control group had also 'supplemented' their training with some additional cycle-related training..? You do see where this is going, don't you...?

 

[Becs]

In

Once again -- all that study shows is that a group that did more training did better than a group that did less training. What if the control group had also 'supplemented' their training with some additional cycle-related training..? You do see where this is going, don't you...?

Indeed, it's taking us right back the the original post and suggests that if they supplement the limited cycling they can do with weight training they should stay fitter than if they just did limited cycling . . . . Which I believe was the original point of the thread.

 

[black'n'yellow]

In
Indeed, it's taking us right back the the original post and suggests that if they supplement the limited cycling they can do with weight training they should stay fitter than if they just did limited cycling . . . . Which I believe was the original point of the thread.

The original post was made by some bloke who doesn't want to ride his bike in the cold and wanted to do weight training instead. All that will do is make him stronger/heavier, while he loses his aerobic fitness, assuming he had any in the first place. But if you have time to supplement your cycling (which is the point we are now talking about), then why not supplement it with more cycling..??

 

[Becs]

The original post was made by some bloke who doesn't want to ride his bike in the cold and wanted to do weight training instead. All that will do is make him stronger/heavier, while he loses his aerobic fitness, assuming he had any in the first place. But if you have time to supplement your cycling (which is the point we are now talking about), then why not supplement it with more cycling..??

Do you not think that referring to a genuine enquiry from a poster that it is new to you as "some bloke" and questioning whether he has any fitness goes against the CC ethos of being a friendly place to come and ask questions?

 

[Rob3rt]

Shoot.Me.Now!

 

[ColinJ]

Shoot.Me.Now!

But are you sure that you really want to be shot? How would that help you? Is there any scientific proof that shooting disgruntled forum members helps them?

I accuse myself of posting bollox.

And I second that!

Aaaaaaaaaaaagh!

 

[Becs]

But are you sure that you really want to be shot? How would that help you? Is there any scientific proof that shooting disgruntled forum members helps them?

 

[black'n'yellow]

Do you not think that referring to a genuine enquiry from a poster that it is new to you as "some bloke" and questioning whether he has any fitness goes against the CC ethos of being a friendly place to come and ask questions?

He wasn't asking questions though (rhetorical ones, maybe) - he was just bigging up his latest missive on his website to generate traffic. Just look at his other posts. The fact that he hasn't been online since posting it shows how much interest he has in the discussion. Meanwhile, his club website is moving up the google rankings, thanks to all of us clicking on it...

 

[black'n'yellow]

But are you sure that you really want to be shot? How would that help you? Is there any scientific proof that shooting disgruntled forum members helps them?

I will volunteer to conduct that study - as long as I can select the control group and the intervention group...

 

[Becs]

I will volunteer to conduct that study - as long as I can select the control group and the intervention group...

Therefore introducing bias . . . . .

 

[User16625]

So would weights have any improvement on your maximum speed if not endurance? I figured more leg strength means you can physically push the pedals that much harder.

 

[thefollen]

Weights are fun. Believe they're essential for an all-round fitness, and you'll be able to rock a t-shirt. Also do a boot-camp style class 3-4 x per week; encompasses a lot of boxing pad work/burpees/hi intensity. It's great. As a result when cycling, the cardio bit isn't an issue, it's simply a case of how much the legs can take.

 

[black'n'yellow]

So would weights have any improvement on your maximum speed if not endurance?

The right kind of weight training would probably see an increase in your peak power - but this would probably be at the expense of your sustainable power. Sustainable power is what matters in any endurance-related cycling discipline.

I figured more leg strength means you can physically push the pedals that much harder.

No - unless you are talking about peak power (above). Otherwise, the forces required to push pedals (even at speed or uphill) are actually very low, such that almost anyone could do it.

 

[Rob3rt]

So would weights have any improvement on your maximum speed if not endurance? I figured more leg strength means you can physically push the pedals that much harder.

Max speed over a very short distance yes, accelerations would also benefit, anything where high peak power is needed (i.e. track sprinting).