Strength training for endurance performance
By Benoit Capostagno (Sports Scientist)
The benefits of strength training for endurance performance have long been debated. Previously, strength training was thought to negatively affect endurance performance due to increases in muscle mass and the feeling of tired or heavy legs. However, recent research has shown that it is possible to improve endurance performance by incorporating well-structured strength training as part of your preparations. In this article we will explain the proposed benefits of strength training as well as provide some guidelines on what to look for in a strength training programme.
How does strength training affect the determinants of endurance performance?
Two of the most common methods of strength training are heavy strength training and explosive strength training. Both of these can improve endurance performance, but both promote different training adaptations. Heavy strength training is designed to increase or maintain the maximal force that can be produced by the muscles and is typically characterised by lifting loads that allow for 1-15 repetitions. Explosive strength training is typically involves accelerating lighter loads (sometimes only body weight) at maximal speeds.
One of the most commonly reported predictors of endurance performance is maximal oxygen consumption or V̇O2max. There is no evidence to suggest that adding strength training to an endurance athlete’s training programme will increase their V̇O2max more than endurance training alone. Therefore, strength training must improve performance by improving other factors associated with endurance capacity.
Improvements in exercise economy, the energy cost of movement, are likely to be mirrored by improvements in endurance performance. Heavy strength training has been shown to improve economy in recreational level and well-trained cyclists. One study showed an improvement in economy after three hours of moderate intensity cycling following a period of heavy strength training.
The maximal speed or power output that can be sustained for a prolonged period of time (40-60 minutes), is known as the functional or lactate threshold. There is some evidence that including heavy strength training will improve this functional threshold, while other studies show no change in this performance parameter. However, it is worth noting that there is no evidence that strength training negatively affects functional threshold.
Endurance performance can also be predicted from a cyclist’s peak power output (PPO), which is the intensity associated with their V̇O2max. The inclusion of strength training to cyclists’ training programmes has been shown to improve their PPO and the amount of time they are able to ride at this maximal intensity. However, it is interesting to note that the addition of explosive strength training to cyclists’ training regimes, does not appear to improve their PPO.
All of the research on strength training and cycling performance appears to support the inclusion of maximal strength training as part of your training programme. Strength training improves endurance performance by reducing the energy cost of the exercise, delaying fatigue, and improving anaerobic capacity and maximal force production.
What should you look for in a strength training programme?
When including strength training as part of your preparation, it is important to remember to decrease the volume of your endurance training. Simply adding strength training to an already high-volume training regime may not result in improvements in performance. The strength training exercises should target the muscles groups used in cycling and the movements should be similar to the sport-specific movements of cycling. In cycling, the muscles around the hip, knee, and ankle joints are required to work together in order to deliver force to the pedal. Heavy strength training appears to be superior to explosive strength training in improving endurance performance in cyclists. Maximal strength can be increased gradually during the strength and base phases of your training programme with two sessions per week. Cyclists should try and include multi-joint exercises such as squats, deadlifts, or the single-leg versions of these exercises.
During more intense phases of training, when strength development is not the main goal, one session of explosive-type strength training should be sufficient to maintain the adaptations made previously. A good example of a cycling-specific explosive exercise is to warm up for 10 minutes on a stationary bike in the gym. Follow this with five repetitions of the following:
- Cycle for 30 seconds against a high resistance at a low cadence (60-70 rpm).
- Follow this with 20 explosive step-ups on a 40cm box.
- Complete the step-ups on your right leg before moving to the left.
- Recover for two minutes and then repeat.
- Cool down for 10 minutes.
It is important to remember that, just like your endurance training, your strength training should be individually tailored to your individual strength level. The load of your exercises can increase as your force capabilities improve. However, before you begin any strength training programme, it is advised that you learn how to perform the exercises correctly, as this can prevent injury when heavier loads are used later. Consult a qualified strength and conditioning specialist at the Sports Science Institute of SA (www.ssisa.com) or a similar practice to assist you.
