Applied Research; Strength training for female cyclists

Strength training has a funny reputation among cyclists. Many racers are concerned that lifting will lead to weight gain and bulkiness, which will be counterproductive to their goals. Further, many athletes most enjoy riding their bike and would prefer for training to be exclusively on the bike. But riding a bike at low or moderate intensity is very different from racing; races are often decided in the very intense portions of the race around breakaway efforts or the final sprint. The type of maximal effort to win a race is not easily trained through logging miles in the saddle, and studies have demonstrated that strength training can improve maximal power.

A study published in 2016 titled Strength training improves cycling performance, fractional utilization of VO2max and cycling economy in female cyclists, provides an excellent breakdown of the benefits of strength training and the expected outcomes. This study focused on female cyclists, as the population had been under-represented in prior studies cited in the article. As noted in the abstract, strength training improved mean power output in a 40-min all-out time trial, as well as fractional utilization of VO2 max and cycling economy. All this means, that riders were riding faster, albeit at slightly more efficient metabolic costs. They would have been able to sustain harder efforts in races, and race at lower intensity longer. That sounds like the perfect training for better race outcomes, so let’s explore what else the study found.

The study population was very small, 19 racers, who were randomly assigned to control or intervention groups. The control group continued their standard endurance training regimen, while the intervention group completed 11 weeks of endurance training combined with heavy strength training (strength training occurred twice weekly, for a total of 22 sessions). The study found from prior research that strength training must be: (1) completed with high enough loads as to permit 4 to 10 reps maximum per set, (2)training volume less than twice per week is in-effective and (3) the strength training must be performed for 8 weeks or longer. The exercises completed included half squat in a smith machine, single leg-press, standing single leg hip flexion, and ankle plantar flexion. as noted above and in the abstract at the link, this regimen was found to be effective, and the effects were statistically significant.

I have one issue with the was this research was conducted. The control group continued to complete their same training while the intervention group added strength training. It would be interesting to see the effects of the additional traditional cycling training on the control group, such that both groups were devoting the same amount of time to training each week. I suspect the difference would still remain with a control group adding traditional training volume, but I do not know.

What can the amateur take away from this study? Well first, I’d note that strength training is an important part of a comprehensive training plan. Without it, your competition can gain a 3% advantage in a 40-minute all-out effort, certainly enough to make a difference in a time trial or road race. Second, strength training regimens do not need to be excessively complicated; four exercises completed with sufficiently high weight is enough to see a significant impact. Exercises should concentrate on the specific movements of cycling, specifically around the hip, knee, and ankle, and a mix of single leg and both leg lifts should be incorporated.

Strength training is important for all athletes, however I have one thought about this sort of research. It’s certainly the case that strength training should be considered for amateur athletes, but many cyclists compete in the sport for reasons far beyond the race. Cycling leads to social connections, health benefits and a love of the sport which many people find fulfilling enough without considering racing. If you’re considering improving your training and are finding you cannot squeeze any more miles on the bike due to time or light constraints, strength training is a great addition. But for others, there’s no shame in just enjoying the bike and coming in second at the local crit behind someone who sprints a bit better than you. The love of the sport long term is not always worth the risk of burnout associated with additional training you do not genuinely enjoy.