Strength training improves performance and pedaling characteristics in elite cyclists

Area of Science:

• Sports Science
• Exercise Physiology
• Cycling Performance

Background:

• Elite cyclists rely on both endurance and power for optimal performance.
• The specific impact of heavy strength training on physiological and performance adaptations in cyclists requires further elucidation.

Purpose of the Study:

• To investigate the effects of a 25-week heavy strength training program combined with endurance training on elite cyclists.
• To compare the performance outcomes of cyclists undergoing combined endurance and strength training (ES) versus endurance training only (E).

Main Methods:

• Nine elite cyclists participated in a combined endurance and heavy strength training program (ES).
• Seven elite cyclists engaged in endurance training only (E).
• Performance metrics including isometric strength, body composition, peak power output, aerobic power, and lactate-guided power outputs were assessed.

Main Results:

• The ES group demonstrated significant improvements in isometric half squat performance, lean lower body mass, peak power output (Wingate test), peak aerobic power output (W(max)), power output at 4 mmol L(-1) lactate, and mean power output during a 40-min all-out trial.
• ES training led to earlier peak torque during the pedal stroke, which correlated with improved 40-min all-out performance.
• No significant changes in maximal oxygen uptake (VO2max) or cycling economy were observed in either group.

Conclusions:

• Heavy strength training, when combined with endurance training, significantly enhances cycling performance in elite cyclists.
• The ES group exhibited superior improvements in W(max) and mean power output during a 40-min all-out trial compared to the E group.
• Strength training adaptations contribute to improved power metrics and time trial performance, independent of changes in VO2max or cycling economy.