Training Hints

Brevets are not races. The time limits given on brevets are generous enough that successful completion requires no special training by most reasonably experienced riders. However, many keen randonneurs also like to take part in endurance racing, and seek to push themselves to perform well on brevets. This article is aimed mostly at those types of riders:

The following is an article on training supplied by the UMCA, and used by permission:

For more information on nutrition, training and equipment for endurance riders visit www.ultracycling.com

Resistance Training for Endurance Cyclists

"To achieve full potential as an endurance athlete and remain competitive in events, an individual resistance training program should be implemented."

by Dan Kehlenbach & John Hughes

Resistance training is a valuable tool that can contribute to the development of endurance athletes of all abilities. Traditionally, athletes and coaches were reluctant to include strength training as part of the endurance athlete's training program in fear of developing "extra bulk" that would reduce cardiovascular performance. In recent years, current research has shown that strength training has no adverse effect on aerobic capacity and can enhance muscular strength and power. In addition, other benefits to the endurance athlete include: maintaining proper muscular strength ratios, increasing bone mineral density, enhancing connective tissue, preventing overuse injuries, improving lactate threshold and improving exercise economy.

Cycling, swimming, running, or any other endurance activity subjects athletes to continuous, repetitive movements that can last for many hours. This can result in a strength deficit in selected muscle groups that may compromise optimal performance and efficiency, and may also lead to injuries. With cyclists the pedaling motion can overdevelop the powerful hip and knee extensors resulting in an imbalance between the muscles of the hip and thigh. Resistance training can address this by including specific exercises for the hamstring muscles to maintain proper strength ratios and promote optimal joint stability.

In addition to muscular adaptations, strength training also promotes development of bone and connective tissue. Bone is a dynamic tissue that provides a rigid lever to support movement. Bone is sensitive to changes in forces it experiences and has the capacity for growth and regeneration if damaged. Activities must be weight bearing to provide the most effective stimulus for bone formation. Cyclists and swimmers are particularly vulnerable since their activities are non-weight bearing in nature. They should incorporate strength training to promote bone health.

Strength training can also enhance connective tissue resulting in an increased ability to withstand greater forces and improved overall joint integrity.

Overuse injuries can be frustrating to the athlete and may result in lost training time and severe setbacks. Many of these injuries are predictable and can be prevented with proper training progressions and a "prehabilitation" strength-training program. Prehabilitation refers to the realization that a potential for injury exists, and implementing specific strategies to prevent such occurrences. Each sport has common overuse injuries that affect many athletes. In cyclists, inflammation of the patellar tendon (patellar tendonitis) can result from repeated knee flexion and extension during pedaling. During a four-hour training session, the knee joint can undergo over 25,000 flexion/extension cycles subjecting the tendon to high stress. Supplementing the cyclist's training program with strength exercises can help maintain proper muscular balance and enhance the connective tissue network to reduce the possibility of patellar tendonitis.

Lactate threshold, an important element of endurance performance, can be enhanced with strength training. One study in 1991 found that strength training improves cycling endurance performance independently of changes in VO2 max. After twelve weeks of strength training performed three times per week, cycling endurance time performed at 75% VO2 max improved by an average of nearly nine minutes. The improved endurance comes from changes in muscle fiber-type recruitment. A greater percentage of slow-twitch and reduced rates of fast-twitch recruitment during exercise result in increased power.

Critical to the endurance athlete is developing high levels of exercise economy. Exercise economy refers to the energy cost to maintain a given level of output. Economical athletes can perform at a higher level while experiencing less fatigue. A 1997 study by the University of New Hampshire of 12 distance runners revealed that strength training significantly improved running economy, and strength in the upper and lower body.

To achieve full potential as an endurance athlete and remain competitive in challenging events, an individually designed resistance training program should be implemented. Each athlete, regardless of sport, brings to the training table a set of unique talents and abilities that can be molded and shaped into a more complete athlete with the addition of a regular resistance training program.

Resistance training is any activity that overloads muscles more than on the road bike, thus resulting in strength gains. Resistance training does not necessarily require special equipment, or long hours in the gym.

Resistance training can have five benefits for the endurance cyclist:

Increasing core strength and creating a stable platform for pedaling power.
Developing leg strength, which can be turned into increased power on the bike.
Improving the balance among muscle groups, resulting in increased pedaling economy and efficiency.
Strengthening connective tissues, to reduce the risk of injury.
Improving upper body endurance and comfort on the bike.

Any strength training program should follow the general principles of resistance training:

Activities that are weight-bearing and/or use free weights (e.g., hiking, lunges) require more balance and motor control and thus stress connective tissues more than strength training with machines.
Exercises that work multiple muscle groups and joints (e.g., lunges, wall squats) are more efficient at developing strength than activities, which work a single muscle group (e.g., hamstring curls).
Resistance activities which move in the same forward-backward plane as cycling, and have a similar motion to road cycling (e.g., snow shoeing, mountain biking) will translate more directly to improved cycling than activities which are more general (e.g., squats).
Since most of us have a dominant side, exercises which work each leg separately (e.g., one-legged pedaling, lunges) are better than activities, which work both legs (e.g., rowing).
Exercises which work a single muscle group (e.g., hamstring curls) are useful for addressing specific muscle imbalances.

Resistance Training Exercises

Doing resistance exercises three or four days a week will improve your performance off the bike and reduce the risk of injuries. Recommended exercises are illustrated at www.ultracycling.com/training/training.html to:

Increase core strength
Develop leg strength
Improve muscle balance
Strengthen connective tissues
Improve upper body endurance

These simple activities don't require much special equipment.

Kehlenbach is certified as a strength and conditioning specialist with the NSCA and as an expert level coach with USA Cycling. John Hughes is director of the UMCA, an NSCA certified personal trainer and a USA Cycling coach.

References
Baechle, T.R. & Earle, R.W. (eds.) 2000. Essentials of Strength Training and Conditioning. Champaign: Human Kinetics.

Burke, E.R. (1983). Improved cycling performance through strength training. NSCA Journal, 5(3), 6-7, 70-71

Howard, J., The Range, The Fit, The Power, UltraCycling, May 2002, pp. 64-70

Johnson, R.E., Quinn, T.J, Kertzer, R. & Vroman, N.B. (1997). Strength training in female distance runners: Impact on running economy. Journal of Strength and Conditioning Research, 11(4), 224-229.

Marcinik, E.J., Potts, J., Schlabach, G., Will, S. Dawson, P, & Hurley, B.F. (1991). Effects of strength training on lactate threshold and endurance performance. Medicine and Science in Sport and Exercise, 23(6), 739-43.

Weschler, L., Low Back Core Strength, UltraCycling, March, 2002, pp. 32-36.

John Hughes

Director, UltraMarathon Cycling Association, Inc

PO Box 18028

Boulder, CO 80308

www.ultracycling.com