You will probably need study groups with more than riders to prove such small differences. To illustrate the problem: The opposite scenario. How many studies have shown that trained cyclists get significantly worse when they strength train? It is clear to me that this answer will probably not be answered by statistics since there will not be any studies or meta analysis strong enough to prove that very small difference strength training might do. Most riders train on programs focused on hypertrophy.
These programs are not worth considering for neural adaptations. Actually, most riders train very different from my recommendations for strength training without additional body mass. There is a huge potential if riders start to adapt some of the training principles athletes in weight limited sports use e.
It is well known that these athletes actually benefit from strength training, but there have also been more studying of practical training in athletics. In road cycling there is much more money in developing aerodynamic equipment, thus that is where all the brains go. One of the biggest problems in road cycling is to recruit educated cycling coaches.
Not surprising that road cycling is way behind the scientific training strategies that a lot of other benefits from. Like in all other games, players that are talented for a game like the game, because they are good at it and are likely to become great players. Some riders have talent for strength training which is very different from the endurance event road cycling. In road cycling it is much about working hard for hours and a lot of suffering. Not much time or energy left for jokes or small talks.
Strength training for neural adaptations requires long recovery between each set, which I know very few riders respect. Before you enter a strength training program, please consider if you are willing to follow the principles that are necessary to reach the theoretically goals. If you are motivated for strength training in the winter time and follow the instructions, there is a fair chance that you get better and it is very unlikely that you get weaker.
It is not possible to prove significant effects of strength training because the studies available lack statistical power. There are too few observations to prove the good or bad influence strength training has on cycling performance. So there are no guarantees that strength training will make you a better cyclist, but it might make you a happier and more motivated cyclist during the dark winter time.
I am a medical doctor with a special interest in cycling training. I work at the Hospital of Vejle using clinical physiology and nuclear medicine to diagnose cancer and heart patients. Weight training helps in the winter, like you wrote.
I am a female and due to not naturally having that much upper body strength I found that weight training benifited me a lot when it came to cycling! Arms, neck and back can cope with the stress of longer rides no problem now, and recovery time has definatly improved for me.
As you mentioned, a lot of time and money is spent researching aerodynamics, cycle geometry, etc etc. It seems studies have shown almost no difference in LT, VO2 or just power for longer times, when groupes with or without strength training are compared. But the amount of time spended by both types of groupes are usally the same. That means the strength groupe has replaced an amount of endurance- for strength training mostly variating.
I conclude that eventhough the results are the same, the time spent on the bike is differend. Leave a Reply Cancel Reply Your email address will not be published. Bud Seitzinger says:. June 20, at pm. Bryce Lewis says:. June 23, at pm. Steve says:. June 22, at am. Aaron says:. April 29, at am. Joey Godiska says:.
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