Identifying Opportunities for Strength Development in Cyclists · •Strength training must be done...
Transcript of Identifying Opportunities for Strength Development in Cyclists · •Strength training must be done...
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Identifying Opportunities for
Strength Development
in Cyclists
Derek M. Hansen, CSCS www.StrengthPowerSpeed.com
@DerekMHansen
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“I would like to be a better cyclist!”
What exercises or drills can I do?
What can I do?
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Cycling Performance: Contributing Elements
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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
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Development Priorities
Al Vermeil’s Pyramid of Athletic Development
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Modular Development Pyramid – D.Hansen
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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
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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
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Cycling Research – Optimizing Strength Training
• Ronnestad and Mujika, 2014
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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
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Cycling Research – Strength Training Improves Economy
• Sunde et al., 2010
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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
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Cycling Research – Strength Training and Pedal Rate
• Hansen et al., 2007
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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
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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
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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
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How Strong is ‘Strong Enough’?
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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)
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The Issue of Specificity
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Implications for Training – Speed Reserve
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Choosing Strength Training Exercises
• Weight training must be maintained as a “general”
strength input and not be too specific
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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
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•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
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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
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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)
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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
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Alternative Methods
• Resistance bands
• Medicine ball
• Jumps and plyometrics
• Electrical muscle stimulation
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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)
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Resistance Bands
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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
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Medicine Balls – Explosive Throws
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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)
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Jumps and Plyometrics
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Jumps and Plyometrics
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Electrical Muscle Stimulation
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Electrical Muscle Stimulation
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Electrical Muscle Stimulation
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Electrical Muscle Stimulation
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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
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The Value of High Intensity
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Questions?