Identifying Opportunities for

Strength Development

in Cyclists

Derek M. Hansen, CSCS www.StrengthPowerSpeed.com

@DerekMHansen

“I would like to be a better cyclist!”

What exercises or drills can I do?

What can I do?

Cycling Performance: Contributing Elements

Performance Improvement: Making it Possible

• Choosing correct amount of each individual training

element

• Integrating elements appropriately throughout the

day, week, month, year

• Appropriate progression of training volume,

intensity and complexity

• Proper insertion of rest and recovery

• Execution of work with optimal mechanics

Development Priorities

Al Vermeil’s Pyramid of Athletic Development

Modular Development Pyramid – D.Hansen

Cycling Research – Strength Training Effects

• Zoladz et al. 2012 – Isometric strength training

lowers 02 cost of cycling during moderate-intensity

exercise

• Untrained young men increased force during MVC

of knee extensor muscles over 7 weeks by 19%

• Compatible with the increased running economy

and cycling efficiency observed after strength

training in endurance athletes

Cycling Research – Optimizing Strength Training

• Ronnestad and Mujika, 2014 – Combining endurance

training with heavy or explosive strength training for

endurance athletes

• Heavy strength training favored for improving cycling

economy

• Explosive training and heavy strength training better for

endurance runners

• Mechanisms for improvement:

• Improved neuromuscular efficiency

• Fibre conversion – 2X to 2A fibres (more fatigue resistant)

• Improved musculo-tendinous stiffness

• Potential negative outcomes – muscle hypertrophy

Cycling Research – Optimizing Strength Training

• Ronnestad and Mujika, 2014

Cycling Research – Strength Training Improves Economy

• Sunde et al., 2010 – Improvement in CE without any

decline in maximal oxygen consumptions

• Maximal strength training improves time to exhaustion at

maximal aerobic power

• A 5% improvement in CE could account for a 5%

improvement in time performance over distance

• Suggest a protocol of 4 x 4RM for two to three times per

week using half-squats

Cycling Research – Strength Training Improves Economy

• Sunde et al., 2010

Cycling Research – Strength Training and Pedal Rate

• Hansen et al., 2007 – Strength training reduces freely

chosen pedal rate during sub-maximal cycling

• It has been suggested that subjects pedal fast to reduce the

perception of force

• Training group increased strength over 12 weeks by 20% in

squat and 12 in leg curl exercises

• Freely chosen pedal rate was reduced by 8 and 10 rpm

during cycling at 37% and 57% of max power output

• Accompanied by a 3% lower rate of energy expenditure

Cycling Research – Strength Training and Pedal Rate

• Hansen et al., 2007

Cycling Research – Muscle Coordination Patterns

• Blake et al. 2012 – examined surface EMG,

kinematics and pedal forces at various level of

VO2max

• Found that at 55-60% of VO2max, mechanical

efficiency was maximized and highly related to

muscle coordination patterns

• High efficiency cycling had:

• More gastroc and soleus

• Less glute, quad and tibialis anterior

• Later lower quad and biceps femoris

• Earlier semintendinosus

• Greater foot plantar-flexion on downtroke and greater

dorsi-flexion on upstroke

Cycling Research – Core Strength and Fatigue

• Abt et al. 2007 – Looked at core stability fatigue

and impact on cycling mechanics

• Pre-fatigued subjects with core exercises, then

tested them on cycling treadmill

• Cycling kinematics changed but pedal forces

through cranks did not

• Body compensates to maintain pedal forces by

changing cycling kinematics in conditions of core

muscle fatigue

• Implications for chronic injury

Where Do We Go From Here?

• Strength training for cyclists – of all types and

distances – is useful

• How do we make sure we do it right?

• Who do we trust?

• Strength must be a means to and end, not an end in

itself

How Strong is ‘Strong Enough’?

The Issue of Specificity

• Cycling is the best thing you can do for training

• Strength training must be done in parallel with cycling

training (coordination and transfer)

• Cycling training can be arranged to elicit strength

benefits:

• Speed Training - max effort for 15 sec or less (force development,

CNS enhancement)

• Hill training – short hills (strength and anaerobic power)

• Hill training – long hills (strength endurance and aerobic power)

The Issue of Specificity

Implications for Training – Speed Reserve

Choosing Strength Training Exercises

• Weight training must be maintained as a “general”

strength input and not be too specific

Training with Weights – Issues to Explore

• Free weights vs machines

• High reps vs low reps

• Heavy weight vs low to moderate weight

• Olympic lifting vs simple exercises

• Bilateral vs unilateral exercises

• Alternatives to weightlifting

•Free Weights vs Machines

• Free weights simulate ‘natural’ movement patterns

• Free weights require more instruction and supervision

• Machines – taking the coordination component out of

lifting to free up the CNS

• Combining the two methods – best of both worlds

High reps/Low Load vs Low Reps/High Load

• High load – improved muscle fibre recruitment

• Greater recovery between sets required

• Low dosages of heavy weight at low reps go a long

way

• High reps and low loads are still useful for developing

work capacity, strength endurance and connective

tissue strength

• But the weight room should not be a place for training

endurance

Olympic Weightlifting vs Simple Exercises

• Highly dependent on equipment and coaching

availability

• Olympic weightlifting has components of maximal

strength and power

• Maximal strength can still be developed through

squatting, dead-lifts and step-ups

• Velocity and power can be achieved through other

means (jumps, plyometrics, med-ball throws)

Bilateral vs Unilateral

• Bilateral – higher loads, greater activation and

recruitment

• Unilateral – greater stability requirement, lower

loads, perception of specificity

• Integrate both modes as part of your training

• Ordering in a session: Higher loads early, lower

loads later

Alternative Methods

• Resistance bands

• Medicine ball

• Jumps and plyometrics

• Electrical muscle stimulation

Resistance Bands

• Commonly used for joint rehab and injury

prevention

• Light to moderate resistance

• Concern – opposite to normal force-velocity curve

(easier over short ROM, harder at greater ROM)

Resistance Bands

Medicine Balls

• Explosive throws – 4-10 reps – for maximal

recruitment and power

• Circuit throws – 10 reps and up – for general

strength

• Lower time under tension, higher velocities

• Athletes report feeling lighter and more responsive

as compared with weight training

Medicine Balls – Explosive Throws

Jumps and Plyometrics

• High velocity body weight movements that require

more forceful muscle recruitment

• Can build concentric, eccentric and elastic strength

• Effective at increasing performance, but can be

higher risk in terms of acute and chronic injuries

(i.e. tendon injury)

Jumps and Plyometrics

Jumps and Plyometrics

Electrical Muscle Stimulation

Electrical Muscle Stimulation

Electrical Muscle Stimulation

Electrical Muscle Stimulation

Planning and Integration of Work

• 2-3 sessions per week should be adequate

• 3 sessions per week – off-season

• 1-2 sessions per week – in-season

• Emphasis on quality of work and intensity, not

volume

The Value of High Intensity

Questions?

Thank You!

derek@strengthpowerspeed.com

www.StrengthPowerSpeed.com

@DerekMHansen