MAXIMIZING CYCLING,

RUNNING, AND TRIATHLON

PERFORMANCE WITH
STRENGTH TRAINING

H
Harvey N
Newton
t

Question #1
Can “weight training” improve endurance
performance?

Answer
There is no easy answer, only more questions….

1
Question #2
Who is the athlete?

Non- Road Off-road Track

racing (criterium, (XC, trials, (sprint/kilo, points,
1-day, time downhill, power-endurance)
trial, stage) cyclo-cross)

Endurance Athletes Likely to Benefit from

Resistance Training:
Training:
* Those in need of more strength/power

* Shorter distance e
events
ents

* Athletes exhibiting strength imbalances

* Everyone, as an injury prevention measure

* Masters,
Masters due to loss of LBM with age

* Women, due to generally lower levels of strength

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Question #3
How to Best Gain Strength?

Sport-Specific Non-Specific
aerodynamics, ergometer, X-trng Gym
equipment
q p t-mill
choices, big >15 reps,
X
low intensity
gears
8- 12 reps,
intervals, med intensity ?
sprints, hills
<6 reps,
high intensity

Research
- differing conclusions
- many flawed methodologies
- most get stronger (w/wgts)
- some improve endurance
performance (time to exhaustion,
power, etc.)
- some do not

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Research (Cycling)

Hickson, et al, Journal of Applied Physiology (1988)

10 weeks, 3X weekly “heavy resistance training” combined with
regular endurance training for cyclists and runners.
Results included:
• 30% gain in leg strength
• no change in thigh girth measurement
• no change in Max VO2
• short-term endurance increased by 11-13%
• long-term
l t cycling
li tto exhaustion
h ti iincreasedd ffrom 71 tto 85
minutes
• no negative effects of heavy resistance training to on-
going endurance training
• endurance performance involving fast twitch fibers can
be improved through resistance training

Research (Cycling)

Marcinik, et al Med and Sci in Sport and Exercise (1991)

University of Maryland, 12-week “strength training” protocol.
Subjects were mostly previously untrained. They engaged in
“circuit training,” which results in minimal strength gain.
Circuit training is cardio-respiratory and muscular
endurance. But, in the short term and with untrained subjects,
increases in ”strength” were noted.
Study’s results suggested:
• 33% iincrease iin llong-term
t cycling
li performance
f
• 12% increase in lactate threshold
• 30% decrease in lactate at the same sub-max workload

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Research (Cycling)

Bishop, et al., Med and Sci in Sports and Exercise (1999)

21 endurance trained females (age 18-42), 12-week study to
determine the effects of strength training on cycling performance.
performance
Twice a week the weight training subjects (14) performed five sets
to failure in the Squat exercise, with repetitions ranging from eight
down to two. This fits the model for strength training.

Endurance performance included average power during a 1-hour

cycle
y test. Weight
g trained subjects
j showed significant
g improvement
p
in their 1-RM Squat, but no significant differences in
cycling performance, lactate threshold, VO2, muscle fiber
characteristics, or enzyme activities between the groups.
Conclusions: increased leg strength did not improve cycle
endurance performance in endurance trained female cyclists.

Research (Cycling)

Bastiaans, et al, European Jrnl of Applied Physiology (2001)

Nine-week concurrent resistance and endurance training protocol.
Subjects performed 4 sets of 30 reps in the Squat
Squat, Leg Press
Press, and
Step-up exercises. NOTE: this is muscular endurance (light load,
high volume or repetitions) training.

One group maintained its usual endurance training volume, but

no off-bike resistance training. The second group resistance
trained,, but reduced their cycling
y g volume by y 37%.
This allowed for adequate rest so gym workouts did not occur
in a fatigued state. Results included:
• 1-hr time trial improvement
• no negative endurance-related consequences
• ‘Strength Training” is an important part of the overall
training for endurance cyclists

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Research (Cycling)

Jackson, et al, Jrnl of Strength and Cond Research (2007)

University of Northern Colorado’s collegiate cycling team,
non-periodized study of resistance training effects on cycling
cycling.
No adjustment to cycling workouts, so weight training was
in addition to a heavy load of endurance work. The resistance traini
groups performed either a high load/low reps (strength) protocol or
a low load/high rep (muscular endurance) format.
Conclusions:
• Neither experimental
p g
group
p benefited beyond
y
the control group

Research (Cycling)

Maddalozzo and Snow, Calcified Tissue International (2004)

Half the subjects (male and female,non-active, mean age=50+
years of age) engaged in a 24-week resistance training study
study.
The first group used intensities 40-60% of their tested 1-RM.
They performed three sets of 10-13 repetitions. Key to their
training was that all exercises, which included Leg Press,
Leg Extension, Leg Curl, etc. were conducted while seated.

The second g groupppperformed most of their exercises standing

g with
heavier loads and fewer repetitions.They included Squats,
Deadlifts, Curls and Triceps Press, etc. Conclusions :
• Both protocols produced similar muscle changes.
• Only the standing, high-intensity free weight group
produced osteogenesis in the spine.

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Research (Running)
- Effects of concurrent endurance and
strength training on running economy and VO2
kinetics, Millet, et al, Med Sci Sports Exer, 2002,
34(8)
15 triathletes assigned endurance + strength or endurance-only,
14 weeks.
Conclusions: additional heavy weight training led to improved
maximal strength gain and running economy with no significant
effects on VO2

Research (Running)
Explosive Strength Training Improves 5-km
Running Time by Improving Running Economy
and Muscle Power
Power, Paavolainen
Paavolainen, et al
al,
Journal of Applied Physiology, Vol 86, 1999
- neural adaptations, increased rate of activation
of motor units
- hypertrophy remains much smaller than
traditional ST
- jumps, squats, leg press, knee flexor exercises,
low load, high speed
- significant improvement in 5-km running performance

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Research (Running)
Short-Term Plyometric Training Improves Running Economy
in Highly-Trained Middle and Long Distance Runners, Philo,
et al,
al Journal of Strength and Conditioning Research
Research, Vol 20
20,
No. 4

15 highly trained distance runners assigned to plyometric (3 X 30

minutes) or control groups, 9 weeks duration.

Conclusions: In a g
group
p of highly-trained
g y distance runners,, 9
weeks of plyometric improved running economy, with l
ikely mechanisms residing in the muscle, or alternatively
by improving running mechanics.

Research (Running)
Strength Training in Female Distance Runners: Impact
On Running Economy, Johnston, et al, Journal of Strength
and Conditioning Research
Research, Vol 11 (4)

12 female college cross-country runners, 10-week program

of either strength training (3X weekly)and running or running only.

Conclusions: Strength training, when added to an endurance

Training gpprogram,
g , improves
p running
g economy
y ((4%)) and
has little or no impact on VO2 max or body composition in
trained female distance runners.

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“Old School” Wisdom
Percy Cerutty (New Zealand), 1950-1960s
(coach of Herb Elliott, 2nd sub-4 minute miler)

Five basic lifts (using heavy weights):

Deadlift
Sit-ups
Bench press
Cheat curl
1-Arm Swing g ((1/3-1/2 bodyweight)
y g )

Benefits of appropriate resistance training

G
Greater
t strength
t th I
Increased
d power

Changes in body composition Injury prevention

(seldom of interest to endurance athletes)

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Greater strength*
strength

Strength is the ability to exert

maximum force against a
resistance

“Cyclists need strength but

cycling doesn’t develop it”
(Steve Johnson, PhD,
Bi
Bicycling,
li 8/97)

*depends on protocol

Increased power*
power
Power= the rate of doing work

Power is strength and speed; both

must be trained in order to
improve power

Gaining sport-specific power is

y training
best achieved by g sprints
p
and intervals

*depends on protocol

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Injury Prevention

“Perhaps the most overlooked

benefit... for cyclists...” (E. R.
Burke)

Injury prevention is a by-

product,, not a goal,
p g , of
resistance training

USA Cycling & Resistance Training

Late ‘70s-early ‘80s…Eddy B’s program

((light
g weights,
g , high
g repetitions,
p , off-season
only)

Early ‘80s, USCF sport science interest

due to int’l (especially track) results

1983, “Improved
1983 “I d cycling
li performance
f
through strength training” Burke, E. and
Newton, H., NSCA Journal, 5(3), 6-7,70-
71

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 USA Cycling & Resistance Training

1991, Strength Training for Cyclists

videotape
p series ((Newton Sports/USCF)
p )

Late 1990s, many proponents continue

to preach muscular endurance-based
resistance training

21 t C
21st Century…a
t new chapter?
h t ?

Program Requirements

Needs assessment
-why are you lifting?
-what improvements are needed?

Time commitment approx. 45 min, 2-

3 X week

Start easy,
easy regularly increase
intensity

Plan resistance training as a year-

’round project Iron Maven

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 Program Requirements
Five exercises, well chosen, cover all
muscular needs:

Lower body
body--hip/knee
hip/knee extension*
extension

Upper body pushing--elbow extension*

Upper body pulling--elbow flexion*

Lower back--isometric/stability

Abdominal--isometric/stability/variety

*multiple-joint movements

Program Requirements
Certain “explosive” lifts can address all these
muscle groups in one or two movements, but
this requires exceptional instruction and is
probably beyond the needs of nonnon-
strength/power cyclists

This is supposed to
be a Power Clean!
(please don’t wear cleats! )

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 Explosive Lifts

Another example of what is supposed to be a

Power Clean…..

Not bad, right?

Explosive Lifts

Technically, the bar was lifted from the platform

to the shoulders, but…..

...lifting like this is

ineffective and dangerous!

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 Sets

The number of sets needed for improvement is a topic

of confusion

1 set is better than none!

Multiple sets is the norm for strength/power athletes

and bodybuilders

Numerous protocols available

available, all of which provide
variety to training

Reps

Specific benefits from resistance training depend on

where within the repetition continuum this training is
focused

1 4 6 8 10 12 15 >15
Muscular
{ Strength } { Hypertrophy }
endurance
longer recovery shorter recovery minimal recovery
(3+ min) (90 sec) ( 30 sec)

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 Lower Body
Power to the pedals is a matter of hip/knee extension

Lower body exercises

The Squat is the exercise of

choice

To be effective and safe, the

Squat must be performed
correctly

Caution: Cyclists
y often capable
p
of heavy Squat loads, yet with
poorly prepared torso
musculature, are subject to injury

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 Lower body exercises

Thi is
This i NOT a Squat!
S t!

Lower body exercises

(secondary choice)

Step-Up Lunge

Leg Press
(forget Leg Extension/Curl, Heel Raises, etc.)
© Newton Sports

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 Upper Body Pushing
Elbows extend (straighten) against resistance

Choose one multiple-joint exercise for

deltoids,, triceps,
p , perhaps
p p
pectoral muscles

Some sort of pressing motion

Press (standing, seated, BB, DB)
Bench press (flat, incline, decline)
Dips, push-ups

Easy to maintain with bodyweight

in-season

Upper Body Pulling

Elbows flex (bend) against resistance

Choose one multiple-joint exercise for

elbow flexors,, mid- and upper
pp back
muscles

Some sort of pulling action

Row (seated, bent-over [BB, 1-arm
DB], upright)
‘Lat machine’ pull-down
Pull-ups, chin-ups, incline pull-ups

Easy to maintain with bodyweight in-

season

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 Abdominal
- Static
Prone plank
Side-lying bridge
-Concentric/eccentric muscle
action
ti
Crunch
Hip lift
Rotational
-Increase resistance rather than
higher reps/duration
-Consider need for hip flexor
activation at times
-Easy to maintain with bodyweight
in- season

(Basic) Lower Back

Includes hip extension (hamstring activation)

“Neutral spine” strongly suggested

Flexibility considerations
-45 degree back extension

Iron Maven

-Back extension

(Back extensions easy to maintain in-

season)

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(Advanced) Lower Back

Only after proper preparation (3-6 mos.)

via basic lower back exercises
-Good Morning

-Stiff-Leg
Stiff Leg Deadlift (SLDL)

Annual Plan
______________________________________________________________________________
Phase Purpose Cycling Length Weight Room Length

R&R Relax, heal, Cross trng 2-4 wks Body weight 2- 4 wks
prepare

Transition Start year plan Cross or light 4 wks Circuits, light/moderate 4 wks
sport training wgts

Off-Season General Prep LSD 8-16 wks Foundation building 8 wks

(10-15 reps, moderate load)

Pre-Season Gain strength

g Hills 4-8 wks Strength
g 4 wks
(High load, low reps)

Power Intervals, 4-8 wks Power 4-8 wks

sprints (Varying load, speed)

In-season Race results Max speed, 12-28 wks Maintenance 24-28 wks
power

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 -Conclusions
Conclusions--
Avoid bodybuilder programs (unless
you’re interested in hypertrophy and have
lots of time)

Avoid “endurance” sessions in the gym,

with hundreds of reps, dozens of sets, all
with light resistance

There are probably upper limits on

strength needs for endurance athletes
(non-strength/power events)

Emphasize sport-specific resistance

training with your event(s)

-Conclusions-
Get in the gym (REGULARLY), work
(INTENSELY), leave (QUICKLY), spin on
the bike (AFTER LEG WORK)

Light to moderate intensity with high

(15+) reps produces NO strength
(pedaling small gears on the flats or jogging =
no strength)

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 -Conclusions
Conclusions--

Current trends (fads?) should not be

confused with serious strength training

Non-traditional methods of resistance

training (Yoga, Pilates, “Swiss ball,”
etc.) can be beneficial, but realize their
shortcomings relative to true strength
training

-Conclusions
Conclusions--
Focus on your weak areas, not strong
points

Explosive
p lifts & p
plyometrics
y are THE
way to build power, but require detailed
instruction in order to safely/effectively
achieve goals

Remember, for endurance athletes

resistance training is supplemental to
endurance training/racing

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 -Conclusions
Conclusions--
Resistance training is a year-’round pursuit

How much cardiovascular benefit does a

strength/power athlete retain after cycling
for 3 months
months, then ignoring the bike for 9
months?

(The same is true of effective resistance

training for cyclists)

(the end)

Obrigado!

More information?
www.newton-sports.com

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