Thanks
I’m guessing they did plyometrics like jump squats, lunge jumps, plyo pushups, ice skaters etc…
Thanks! Much appreciated. I’ll add that in addition to your comment about them recommending high rep, low weight, explosive Resistance Training, for the study, “Total volume of training (h·wk−1) was not different between the experimental and control groups, but 37% of the experimental group’s training volume was RT.” I appreciate that they took into account the need for the average athlete to work RT into their normal availability, and not add RT on top of their pre-existing cycling routine.
1 Like
The study is on scihub.
Not really plyos, more like “high rep strength training encouraged to do explosively.”
There’s another study where the experiment group replaced some of their endurance work with jumping plyometrics: “Combining explosive and high-resistance training improves performance in competitive cyclists”
1 Like
I am enjoying this topic, thanks everyone.
I’m afraid I don’t have anything technical I can add.
The layman’s view I can offer is looking at riders at the Olympics on the track, and riders at Tour de France.
Or from my British perspective, comparing Chris Hoy and Chris Froome.
And then I’d work back from those two extremes.
Starting at 8:25 you can see a stark difference between an elite cyclist and elite triathlete. The fame and glory for getting Strava KOM’s is quite alluring…but I assume most would rather have the other guys body?
I’m still unable to follow the discussions on endurance training, but trying to learn about weight training is just as difficult. Lot’s of information from lot’s of people and so many of them make good points for just about every approach imaginable. Steep curve all around.
FWIW I started doing strength work after rotator cuff surgery. That was 12 years ago, and in the interim I’ve tried different approaches. I’ve been most impressed by StrongFirst kettlebell programs, and in the process have come to believe the best approach is something simple and can be done at the gym or at home with minimal space and investment.
In two of the StrongFirst books they explain the basis for the program, its essentially this:
which should look familiar if you’ve read anything about the 3 energy systems in the context of cycling.
Thats the big picture, conceptual view.
By explaining the basis for the programming, in terms anyone can understand, and in the same terms as cycling interval programming, you can adapt to your own needs.
1 Like
It’s too hard to get lost in the weeds when most people just need to do something. Doing something gets you 90% there. Push, pull, squat, hinge covers most bases.
It’s like endurance training. Skiba lays it out in his book: train the aerobic threshold (endurance), train the lactate threshold (FTP), and train the VO2. But if you start reading training blogs, you find 500 different ways of training those three things.
4 Likes
yeah but when interference becomes clear its time to find something designed to build strength conditioning that is compatible with what you prefer to do (ride a bike).
Do you think “anti-glycolytic” is a real thing? When I search the term, it only shows up in kettlebell articles or maybe some sprint training articles. I don’t see any studies using the term.
One could go anti-glycolytic training on a bike - do a 7 second interval every 5 minutes or something like that.
IDFC if anti-glycolytic is a real “thing” or real term, because I’ve proven the effectiveness of the programming on the bike and in the gym. Spend $15 and buy either AXE Kettlebell or The Quick and the Dead if you want the gory details of the biochemistry and basis for the programming.
No need to get defensive. I’ve been using kettlebells myself and they are great. But when stuff is sold with what seems to be fake science I just wonder. Pavel Tsatsouline seems to be a master marketer.
2 Likes
I think there is no real debate that doing resistance training is healthy and leads to you beeing healthier and a more rounded athlete / person (physical). Yeah Thriatlethes look way better then most cyclist, Swimming helps a ton with that and naturally lifting…
1 Like
Nice discussion going on here! Gym won’t make you a lot faster on the bike, but most importantly it WON’T make you slower…at least in my case. Lets be real chances to become really buffed/jacked when doing primarily endurance sport is low without PED’s. Thats how muscle building works, yes you will have bigger pecs, arms. legs and look more developed , but you won’t be as near as gym bros! Its a win win situation. Most of us are regular people and my statement is valid for most of us. Local guy currently in biathlon nation team is having endurance training for 20+ hours a week and have pecs, arm, back,shoulders that makes local bodybuilders jealous. Not everyone is build like that. Too many endurance athletes are undermuscled, that doesn’t help in life.
Coming from the gym/powerlifting/bodybuilding world into cycling, I’d say this is pretty accurate.
You are unlikely to build an impressive physique whilst primarily focusing on endurance cycling however I would argue that you can maintain a good amount of muscle mass whilst moving into endurance sports.
Most cyclists don’t train like physique athletes and have no desire to bulk up 5-10kg in winter then diet down hence why hypertrophy is less pronounced .
1 Like
I agree, you can maintain a good amount of muscle mass.
I’m less concerned with aesthetics (which may often be obtained through unhealthy levels of body fat) than ensuring a strong robust body as I age.
2 Likes
I’m going to be working more than I have in the past few years, unfortunately meaning I doubt I’ll get 10-12 hours a week riding.
So with this change I’ll most likely be doing a low volume plan with 3 days of lifting, possibly 5 hours a week of cycling.
I do have a couple cycling events I want to do towards the end of the year. Since my volume will soon be cut, I’ll still ride for fun. That’s why I ride bikes anyways and I’m sure why most of us do also.
I’ll soon find out what it’s like to be lifting more while trying to maintain some cycling fitness.
3 Likes
I’m finally getting back to structured cycling training after over a year (mostly) off the bike. Other than a couple bikepacking trips (summer 2023) and ultras for fun (spring 2024), I’ve basically been off the bike from March 2023 to June 2024.
In the meantime I shifted my focus to lifting; 2-4x a week. As mentioned earlier, lifting is something with which I have a lot of experience, I keep up with the science, and I’m comfortable doing my own programming. It was a good time with solid gains. I also used the time to focus on PT for my knee/quad.
When I resumed structured training this June, I was bracing for a dismal FTP. But the estimate ended up only being about 25 watts under than my all time high back in 2022. Fast-forward two months and I’m within 5 watts of that max. It’s possible I’ve simply improved a ton anaerobically and the FTP is overestimated. Who knows. Long-term endurance is fine. I’m in the middle of a VO2 max block right now and feeling quite strong.
Anyhow, thought I’d add my n = 1 update to the mix.
5 Likes