Optimizing strength training for running and cycling endurance performance: A review.

Area of Science:

• Exercise Physiology
• Sports Science
• Biomechanical Adaptations

Background:

• Endurance athletes often seek to optimize performance beyond traditional aerobic training.
• Concurrent training, combining endurance and strength work, is a popular strategy.
• The specific effects of different strength training modalities (heavy vs. explosive) on endurance performance require clarification.

Purpose of the Study:

• To investigate the combined effects of endurance training with heavy or explosive strength training on endurance performance in trained athletes.
• To differentiate the impact of heavy versus explosive strength training on running and cycling economy and performance metrics.

Main Methods:

• Study involved endurance-trained runners and cyclists.
• Participants underwent combined training protocols incorporating endurance sessions with either heavy or explosive strength training.
• Key performance indicators such as running economy, cycling economy, and measures at lactate threshold and VO2max were assessed.

Main Results:

• Combined training with either heavy or explosive strength training improved running economy.
• Heavy strength training was more effective for improving cycling economy.
• Concurrent endurance and heavy strength training enhanced running speed and power output at VO2max (Vmax and Wmax).
• Evidence suggests an additive effect on cycling performance with heavy strength training.

Conclusions:

• Combined endurance and strength training offers benefits for both running and cycling performance.
• Heavy strength training appears particularly beneficial for improving cycling economy and overall performance.
• Adaptations may involve enhanced neuromuscular efficiency, fiber type conversion, and improved musculo-tendinous stiffness.