Presentation for USA Cyclings Coach Education program

1. Strength Training
& Cycling
Throughout the Competitive Year
Will Kirousis BS, CSCS, CISSN | @willkirousis | will@tri-hard.com

2. Ground Rules
• “It Depends” / Know that there are multiple
correct answers
• Unlearning – always be ready for some good
unlearning
• Study science, but don’t confuse science and
coaching
• Athlete centered
• Perception is huge

3. Key Terms
• Rep/etition
• Set
• RI (Rest Interval)
• RM (Repetition Maximum)
• Maximal strength training
• Explosive strength training
• Reactive strength training

4. Why Strength Train?
Health Factors Performance Factors
Increase bone density Delay type II fiber activation
Maintain muscle mass w/age Improve neuromuscular efficiency
Increase general balance Increase musculo-tendinous stiffness
Increase strength Increase economy
Maintain range of motion Increase performance @ VO2mx
Reduced injury odds Increased Time Trial power/pace
Improve mental health Increased time to fatigue (longer to get tired)
Increased sprint power when fatigued
Increased rate of force development (RFD)

6. There are NO performance
negative’s reported for
concurrent strength and
endurance training.

7. Build more horsepower!
• Max force increase, results in needing to use less of max @ submax levels.
• This allows greater fatigue resistance and the potential to perform greater
amounts of work over increasing durations.
Which one is working
harder @ 30mph?

8. Strength training improves recruitment
• Size principle of MU recruitment suggests
• Less/later use of type II family muscle fibers
• Thus improved economy
• Thus slower emptying of glycogen stores
• Reduced muscle fatigue
• Improved high intensity performance after long submax work or…
• Reduced rate of fatigue at a given work load.
Ronnestad, B. R., & Mujika, I. (2013). Optimizing strength training for running and cycling endurance performance a review.
Scandinavian Journal of Medicine and Science in Sports. 24(4), 603-613.

9. Increased strength, reduces metabolic strain
• MRI suggests increased strength reduces amount of muscle
needed to do a sub max task
• Thus less metabolic strain is incurred by specific muscle fibers
improving the potential endurance performance
• Suggests increase power output per unit muscle mass
Ploutz, L. L., Tesch, P. A., Biro, R. L. & Dudley, G. A. (1994). Effect of resistance training on muscle use during exercise. Journal of Applied
Physiology, 76(4), 1675-1681.

10. Heavy weights, go faster… longer.
• Heavy strength training improves performance in elite cyclists.
• PPO during Wingate test, Power @ VO2mx, power @ 4mmol L-1, avg
40’ TT power, earlier pedaling peak torque.
• VO2mx in this work were high 70’sml/kg/min!
Aagaard, P., Andersen, J.L., Bennekou, M., Larsson, B., Olesen J.L., Crameri, R., Magnusson, S. P. & Kjaer, M. (2011). Effects of resistance training on
endurance capacity and muscle fiber composition in young top-level cyclists.. Scandinavian Journal Of Medicine & Science In Sports, 21(6),
298-307.

11. “I’ll get to big!” No, no you wont!
• Adenosine monophosphate-
activated protein kinase
(AMPK) via endurance
training may slow/moderate
Mammalian target of
rapamycin (mTOR) activation
thus decreasing strength
training based myofibrillar
protein synthesis.
• Thus, the adaptive signaling
pathway of concurrent
training significantly reduces
the muscle hypertrophy
possible from training.
Cardinale, M., Newton, R. & Nosaka, K. (2011). Strength and
Conditioning Biological Principles and Practical Applications. Wiley-
Blackwell Inc., West Sussex, UK.

12. Even if there is interference in adaptive
response…
• Strong cyclists had no negative effects on capillarization after 16
weeks concurrent training.
• Likewise, no impairment in oxidative enzyme activity occurs during
concurrent training.
• Appears to be no negative effect on muscle vascularity or oxidative
ability due to concurrent training.
Aagaard, P., Andersen, J.L., Bennekou, M., Larsson, B., Olesen J.L., Crameri, R., Magnusson, S. P. & Kjaer, M. (2011). Effects of resistance
training on endurance capacity and muscle fiber composition in young top- level cyclists.. Scandinavian Journal Of Medicine &
Science In Sports, 21(6), 298-307.

13. Adding Strength to your training program:
Don’t break your dam!
Total stress load yields your odds for underperformance, burnout,
overtraining/under-recovery. Your Perception matters.

14. Clarification:
Adding Strength Workouts to Your Training Plan
Training Options
WorkoutLoad
Strength
Workouts
Swimming,
Cycling,
Running,
Other Workouts

15. Which Came First? Strength or Sport Specific?

16. Strength Load Over Your Training Year
Adaptation
Phase
Taper
Phase
Transition
Phase
Build
Phase
Peak Race
MAINTENANCE
2X Strength/week
1X
Strength/week
2X
Strength
/week

17. Snapshot of Strength Workouts
Preparation Phase Development Phase Maintenance Phase
Purpose Preparing to train
Building maximal strength
Building maximal strength
Building explosive or reactive
strength
Maintaining strength/power
Time Frame 3-6 Weeks 12-20 weeks 2-14 weeks
Number of Workouts /
week
2 2 1-2
Rate of Force
Development: Intention
Moderate High High
Reps High
8-12 RM
Low
4-8 RM
Low-Moderate
5-8 RM
Weight/Resistance Low to moderate High Moderate to high
Number of Sets 2-4 3-5 1-3
Rest Intervals Short
0 - 60”
Long
2’ – 4’
Moderate
2’ – 3’
Rest Week Note: Maintain intensity, halve the
volume. 1 X week.
Maintain intensity, halve the
volume. 1 X week.
Maintain intensity, halve the
volume. 1 X week.

18. Be Progressive

19. Progressive 2:
Shift focus pending ability
• New to strength training, or weaker athletes should focus on a
general maximal strength focused program is best.
• High force production ability already in place, suggests that more
focus on explosive strength would yield additional gains.
• Adjust focus to build from maximal strength to explosive and possibly reactive
approach over the training year.
Beattie, K., Kenny, I. C., Lyons, M. & Carson, B. P. (2014). The effect of strength training on performance in endurance athletes. Sports Medicine, 44, 845-865.

20. Incorporating Strength Workouts
Out of Season
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Rest Day Moderate
aerobic ride
Strength
Workout
Intense Ride Skill ride (leg
speed
development)
Recovery Ride
Strength
Workout
Intense ride Ride (Long)

21. Maintenance Mode
• 1 maintenance session maintains adaptations for at least 13 weeks.
• Athletes performing maintenance training displayed greater
improvements in cycling performance and related factors.
• This is true for both sprint and prolonged cycling when compared to
cyclists who only used endurance training methods.
Ronnestad, B. R., Hansen, E. A. & Raastad, T. (2010) In season strength maintenance training increases well trained cyclists performance.
European Journal of Applied Physiology, 110, 1269-1282.

22. Incorporating Strength Workouts
IN Season
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Rest Day Intense
Ride
Moderate
aerobic ride
Strength
Workout
Intense
Ride
Recovery
Ride
OR
Activator
Race
OR
Activator
OR
Intense
Ride
Race
OR
Long Ride

23. Warming Up
Warming up is about:
• Getting ready to move –
aggressively.
• Increasing temperature
• Increasing range of motion
• Increasing balance/coordination
• Increasing work output readiness
• Going from light to moderately
intense
• 10-15’ total duration

24. Workouts
Photo Courtesy of DeFranco’s Training
Level change
(2 exercises during development, 1-2X maintenance: ex. Squat,
deadlifts, Olympic lifts, step ups, lunges, hopping, skipping,
jumping, bounding, etc.)
Pushing
(1 exercise: overhead press, pushup, chest press, etc.)
Pulling
(1 exercise: standing pull down, pull ups, standing row, bench
dumbbell row, bent over bar bell row, 3 point dumbbell row,
etc.)
Connector’s (Core)
(1-2 exercises: stability ball roll outs, plank variations, bridging
variations, chopping motions, etc.)

25. Workout Structure Example
• Warm up
• Workout
• High energy level change
• Bilateral squat/deadlift/Olympic lift or explosive plyometric – drop jump, stair bound etc.
• Push
• Chest press, pushup, overhead press, rotational press, etc.
• Single leg dominant level change
• Bulgarian split squat, split squat, lunge variations, step up variations, single leg squat, single leg deadlift,
etc.
• Pull
• Rowing motions, pull ups, pull downs
• Connector/core
• Chopping patterns, bridging and planking, variations of bridges and planks, farmers walks, lateral
bending, exaggerated marching, trunk flexion/rotation/extension or combination exercises.
• Cool down

26. Shifting exercise focus based on athlete
readiness and training phase
• Focus on exercises like squat’s, deadlifts, lunges and the many
variations there of during maximal strength periods.
• Focus on exercises like jump squats and Olympic lift variations during
explosive strength periods.
• Focus on drop/depth jumps, sprints, other plyometric movements
during reactive strength periods.
Ronnestad, B. R., & Mujika, I. (2013). Optimizing strength training for running and cycling endurance performance a review. Scandinavian Journal of Medicine
and Science in Sports. 24(4), 603-613.

27. Cooling Down
10-20’ which can include:
• Self massage
• Light stretching or relaxing yoga
• Walking
• Deep relaxation exercise

28. Wrapping Up: Strength Keys
Simple. Do the basics great.
Heavy and or explosive.
4-12RM, 2-5 sets, 2-4’ RI
Rate of Force Development: intention = high!
2 exercises w/ lower body extension focus per workout.
2X week during prep/build phases
1X week during maintenance phases (in season)

29. References / Suggested Readings
Aagaard, P., Andersen, J.L., Bennekou, M., Larsson, B., Olesen J.L., Crameri, R., Magnusson, S. P. & Kjaer, M. (2011). Effects of resistance
training on endurance capacity and muscle fiber composition in young top-level cyclists.. Scandinavian Journal Of Medicine &
Science In Sports, 21(6), 298-307.
Beattie, K., Kenny, I. C., Lyons, M. & Carson, B. P. (2014). The effect of strength training on performance in endurance athletes. Sports
Medicine, 44, 845-865.
Bieuzen, F., Vercruyssen, F., Hausswirth, C. & Brisswalter, J. (2007). Relationship between strength level and pedal rate. International Journal of
Sports Medicine, 28(7), 585-589.
Cardinale, M., Newton, R. & Nosaka, K. (2011). Strength and Conditioning Biological Principles and Practical Applications. Wiley-Blackwell
Inc., West Sussex, UK.
Keily, J. (2016) A new understanding of stress and the implications for our cultural training paradigm. IAAF.
Keily, J. (2016). Abrief history of nearly everything to do with stress, epigenetics and training theory. Institute of Coaching and Performance,
University of Central Lancashire.
Mujika, I. (2012) Endurance Training Science & Practice. Inigo Mujika S.L.U., Vittoria-Gastiez, ESP.
Mujika, I., Ronnestad, B. R. & Martin, D. T. (2016). Effects of increased muscle strength and muscle mass on endurance cycling performance.
International Journal of Sports Physiology and Performance, 11, 283-289.
Komi, P. V. (2003). Strength and Power in Sport, Second Ed. International Olympic Committee, Blackwell Science, Ltd. Oxford, UK.
Ploutz, L. L., Tesch, P. A., Biro, R. L. & Dudley, G. A. (1994). Effect of resistance training on muscle use during exercise. Journal of Applied
Physiology, 76(4), 1675-1681.
Radcliffe, J. C. & Farentinos, R. C. (1999). High Powered Plyometrics. Human Kinetics, Champaign, IL.
Ronnestad, B. R., & Mujika, I. (2013). Optimizing strength training for running and cycling endurance performance a review. Scandinavian
Journal of Medicine and Science in Sports. 24(4), 603-613.
Ronnestad, B. R, Hansen, J., Hollan. I. & Ellefsen, S. (2015) Strength training improves performance and pedaling characteristics in elite
cyclists. Scandinavian Journal of Medicine and Science in Sports. 25, 89-98.
Ronnestad, B. R., Hansen, E. A. & Raastad, T. (2010) In season strength maintenance training increases well trained cyclists performance.
European Journal of Applied Physiology, 110, 1269-1282.

30. Questions?
Will Kirousis
will@tri-hard.com
978.466.5151
www.tri-hard.com