Bottom Line Up Front (BLUF):
This study investigated how different maintenance strength training frequencies during the competitive cycling season impact cycling performance. It found that continuing strength training once per week helped maintain and even improve strength and endurance markers in elite cyclists, while completely stopping strength training led to declines. The findings reinforce the importance of year-round strength maintenance, even in highly trained endurance athletes.
Study Purpose
The study aimed to evaluate whether reducing strength training frequency to once per week (1x/wk) versus stopping entirely would affect cycling performance, leg strength, and anaerobic power during the competitive season in elite-level road cyclists.
Participants
- Subjects: 32 national-level male cyclists
- Average VO₂max: ~70 mL·kg⁻¹·min⁻¹
- Training Background: >2 years structured cycling and resistance training
Training Protocols
Participants were divided into two groups during a 12-week in-season period:
| Group | Strength Training | Cycling Training |
|---|---|---|
| E+S (Endurance + Strength) | 1 session/week, full-body strength training | ~10–12 hours/week |
| E (Endurance Only) | No strength training | ~10–12 hours/week |
Strength Training Session (E+S Group):
- Frequency: Once per week
- Exercises: Half squat, leg press, leg curl, calf raise
- Volume: 3 sets of 4–10 reps per exercise
- Load: 80–90% of 1RM
- Rest: 2–3 minutes between sets
- Duration: 45–60 minutes
Cycling Training (Both Groups):
- Continuation of individualized, high-volume road cycling protocols
Testing Protocols
Tests were conducted before and after the 12-week period:
- Cycling Economy: Steady-state cycling at 60% and 80% of VO₂max
- Maximal Strength: 1RM tests in half squat and leg press
- Sprint Power: Peak power output during a Wingate sprint test (30 seconds)
- Time to Exhaustion: At 85% of VO₂max
- VO₂max Test: Standard ramp protocol
Results Summary
| Performance Metric | E+S Group (Strength Maintained) | E Group (No Strength Training) |
|---|---|---|
| 1RM Half Squat | +3.7% | –3.1% |
| 1RM Leg Press | +4.2% | –4.0% |
| Cycling Economy (60%) | Improved | No change |
| Cycling Economy (80%) | Improved | Declined |
| Wingate Peak Power | +6.6% | –2.5% |
| Time to Exhaustion | +15.7% | –4.4% |
| VO₂max | No significant change in either group |
Key Takeaways for Coaches and Athletes
- Strength Maintenance Works: Even just one session per week can help elite endurance athletes maintain or slightly improve key strength and performance outcomes during the competitive season.
- Don’t Stop Lifting: Removing resistance training entirely leads to performance losses, especially in strength and anaerobic capacity.
- No Interference: Continuing strength work did not negatively impact endurance adaptations like VO₂max or submaximal efficiency.
- Practical Advice: Schedule a once-per-week lifting session during the cycling or competitive season to maintain gains without overloading the athlete.
Bibliography
Rønnestad, B. R., & Mujika, I. (2023). In-season strength maintenance training increases well-trained cyclists’ performance. European Journal of Applied Physiology, 123, 1115–1127. https://doi.org/10.1007/s00421-023-05061-y