Strength and power training for cyclists
What is the point in strength training if you do an endurance sport?
Let me explain 4 reasons…
Short-term high power output is greatly affected by muscle cross-sectional area, (3) so it is likely that this ability is positively affected by the small but significant muscle hypertrophy observed after a period of concurrent strength and endurance training.
Concurrent endurance and heavy strength training can increase cycling speed and power output at VO2max (Vmax and Wmax, respectively) or time to exhaustion at Vmax and Wmax. (2)
It is suggested that the improved endurance performance may relate to delayed activation of less efficient type II fibres, improved neuromuscular efficiency, conversion of fast-twitch type IIX fibres into more fatigue-resistant type IIA fibres, or improved musculo-tendinous stiffness. (2)
In contrast to other athletic activities, competitive cycling is associated with low area bone mineral density (BMD). In fact, osteopenia is considered a health risk in professional and amateur male cyclists. Low BMD may lead to osteopenia and eventually osteoporosis, leading to an increased susceptibility to fracture. Low BMD in cyclists is particularly troubling because of the high prevalence of falls in competitive cycling.
Three general guidelines for gym based training
You need heavy weights to cause adaptation - no point going into the gym and just lifting light loads for high reps. You develop endurance on the bike and strength and power in the gym. The types of adaptations we want are achieved with relatively heavy loads for reps of 4-6. (individual context applies if you haven't ever resistance trained message me for info)
Power training is essential for the nervous system to adapt to improve your cycling power. These are exercises in which you’re jumping explosively with your bodyweight and external weight.
The addition of specific structural integrity exercises to improve the balance and health of your bodies joints, ligaments and tendons for injury prevention is also essential (see post I did on my page for this)
References
(1) Mujika, Iñigo & Rønnestad, Bent & Martin, David. (2016). Effects of Increased Muscle Strength and Muscle Mass on Endurance-Cycling Performance. International Journal of Sports Physiology and Performance. 11. 283-289. 10.1123/IJSPP.2015-0405.
(2) Rønnestad, Bent & Mujika, Iñigo. (2013). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian journal of medicine & science in sports. 4. 10.1111/sms.12104.
(3) Izquierdo, M., Ibáñez, J., Häkkinen K., Kraemer, W. J., Ruesta, M., Gorostiaga, E. M. Maximal strength and power, muscle mass, endurance and serum hormones in weightlifters and road cyclists. J Sports Sci. 2004;22:465-478.
(4) Mathis SL, Caputo JL. Resistance Training Is Associated With Higher Lumbar Spine and Hip Bone Mineral Density in Competitive Male Cyclists. J Strength Cond Res. 2018 Jan;32(1):274-279. doi: 10.1519/JSC.0000000000002209. PMID: 28858058.