Rise Health Group's High Performance Training branch presents, Strength Training for Cyclists. Director Stuart Canavan presents a seminar on performance benefits of incorporating strength training in your training regiment.
3. Presenters
Stuart Canavan
Physiotherapist & Performance Director
B. Physiotherapy
Grad. Cert. Sports Physio
Completing Master of High Performance Sport – ACU
Pats Veg Cycling – Performance Director
Drapac Pro Cycling – Well Being Director
David Richards
Remedial Massage Therapist
Adv. Dip. Remedial Massage Therapy
Pats Veg Cycling – Massage therapist
12. Why strength training?
Growing evidence for the effectiveness of strength training to
improve performance in cyclists.
This evidence dispels ‘myths’ some cyclists have such as –
‘I’ll gain too much muscle to ride’
‘The only things cyclists need to do is ride their bike’
13. Why does strength training work?
• Improved neuromuscular function
• Increase in max. voluntary contraction (MVC)
• Increase in the rate of force production
• Increase in the economy movement
• Reduced fatigability
(Aaagaard & Raastad 2012)
14. Why does strength training work?
• Mean power, peak power and oxygen cost all
improved over 1 & 4 KM time trial (Paton & Hopkins
2005)
• Asguard et al (2011) showed strength training
improved 45 min time trial
15. Why does strength training work?
• Do you need to allocate more time to do
strength training?
A study by Ronnested (2015) matched training
time & demonstrated improvements in
performance
16. Does it work? Our data
0.92 0.96
1.29
0.9
0.53
0.78
0.99
1.19
1.37
1.01
0.58
0.96
Rider 1 - C M Rider 2 - D F Rider 3 - D M Rider 4 - K M Rider 5 - J F Rider 6 - P F
Strength kg/kgBW
Test 19/5 Test 15/9
18. Key components of
program design
• Build strength on quality movement patterns
• Develop strength in a progressive manner
• Move program towards LVHF training
(Mimic movement patterns involved in cycling)
• Minimum 2 sessions per week for road cyclist
( 1 session in race season)