Weight training - useful or not?

[VeloVT]

I have a good book on plyometrics called "High Powered Plyometrics" by James Radcliffe and Robert Farentinos. (Sounds a little obscure but should be available at your local Borders or Barnes & Noble). In addition to pictures and descriptions of various exercises and exercise progressions, there are detailed sections on the "science" behind plyometrics and how one should approach periodization, etc. I bought it because I saw it recommended in a number of running books by seemingly reputable folks (Alberto Salazar, etc). I know you're not looking specifically at plyometrics, but it might be worth a look for background info.

I read somewhere that in the Soviet Union, when plyometrics were first being used in a systematic way, athletes weren't permitted to start plyometric training until they could squat 1.5 times body weight (which I always interpreted to mean that a 120lb woman would need to squat with a bar loaded with 180 lbs). I don't think this guideline is followed anymore, but it does suggest that one should not underestimate the stress plyometrics can put on the body.

[han-grrl]

I know there are so many arguments for an against.

Here is my own experience and observations, based on my clients, who are relatively fit, but trying to train for riding stronger and racing...mountain bike mostly, yes i know, not the same as road, but fitness is fitness and these clients were using road riding for cross training.

I noticed that when they were consistent with their training, they could ride better and stronger. When they stopped their training, they tended to get lots of minor injuries. My own opinion - they are MOSTLY fit, but certainly not any where near elite level. They kept thinking that riding more and more would make them better riders, but inherent weaknesses would creep up and prevent huge improvements.

Plyometrics requires a HUGE amount of core stability. Most people don't have this. I think most people would benefit MORE from a good core program, than plyos.

Be well

H

[traveller_62]

Plyometrics requires a HUGE amount of core stability. Most people don't have this. I think most people would benefit MORE from a good core program, than plyos.

H- I think this is very true. I was able to climb Mt. Washington in N.H. four times last summer (all of the races up the mountain were cancelled last year because of weather --but there were still opportunities to ride up for fun). What I noticed was that my muscle strength per se was not a limiting factor in how fast I could climb...it was my lower back and my core region in general that seemed to limit my ability to turn over the pedals at the cadence I was seeking. So I've been working hard this winter to build and maintain a much stronger core and this work (plus yoga) is far more important to my training program this year than is any of the weight lifting.

[Andrea]

I have a masters in this stuff

Research, as usual, is very mixed, but it seems that there are a few things that seem to really stick out:
1. Most of the time, an effective weight training program improves performance in any sport, including cycling (that takes us to #2).
2. Most of the available research that says weight training doesn't work for cycling has a severe flaws in their training programs (poor program design, no progression, too short, unsupervised, etc.)
3. Choice of subjects has an effect on the outcome: The biggest improvements are seen in people who are either novices and/or of below average strength. A research study using highly trained subjects may not see statistically significant differences in cycling ability. (caveat- as we all know, sometimes the difference between 1st & 2nd place isn't statistically significant, either!)

So, what does this mean?
1. You should lift weights
2. You need an effective training program. My advice would be to talk to someone with a CSCS (certified strength and conditioning specialist) certification. NOT your run-of-the-mill personal trainer, and NOT a cycling coach (even if they're awesome for training you on your bike, you need to talk to someone who is trained in strength and conditioning for sport). A CSCS will prescribe the right amounts of strength and power exercises at the right times in order to maximize your performance.
3. If you are generally a bit weak or haven't been training for long, you're going to see bigger improvements than if you are a very seasoned rider (see caveat above, though).

Weight training improves cycling (and running) in a couple of ways. The obvious way is by increasing the ability to produce force. This will have the greatest impact on things like sprinting and climbing. Almost more importantly, strength training makes your movements more efficient. You make the muscle stronger, so each pedal stroke (or stride) requires less physiological effort from your body, conserving energy.

Hopefully this helps. I didn't read the "spirited" discussion posted above because I have probably had the same one with some of my cycling buddies

[traveller_62]

Andrea,

Great input. Thanks! I live in a small rural town in Maine so I'm not sure there are many CSCS's running about but I'll see if I can track one down. There are lots of athletes around and lots of personal trainers...but finding someone with the credentials you mention may not be so easy.

I'll continue to lift for many of the reasons you list. Hopefully find someone locally who can figure out a specific lifting plan for me that would be appropriate and specific to building cycling power. In the meantime, I'll not worry to much about it and just enjoy riding my bike

[Wahine]

So I was one of the posters in the original spirited discussion. And I'm going to comment on a few of the things I said there, here:

1) resistance training is very important for bone mass
2) also important for increasing the tensile strength of tendons and ligaments to prevent injury with forceful movements (someone else mentioned this here as well)
3) is an effective way to increase the number of muscle fibres available for recruitment during cycling, that is, there is a beneficial neuromuscular effect to increase endurance that cannot easily be obtained another way unless you're willing to ride 6 hours a day like Lance did

New things that I would add specific to this discussion:
4) plyometric and ballistic movements when lifting weights are beneficial for increased effective use of fast twitch fibres that give you that short burst of speed when you need it (eg sprint end to a race)
5) I would reiterate the importance of core training for two reasons. You're likely to hurt yourself with ballistic motion or plyo if you don't have a strong core and a strong core translates into better application of power to the pedal (it's like having a stiff sole on your cycling shoe vs a squishy sole)

So in the end, yes I believe lifting weights is a good thing but I don't agree with ballistic lifting unless you are trying to increase sprinting power. Slightly faster lifts may be more beneficial in that you are recruiting the muscles at a speed closer to what you would use in cycling.

There are a bunch of people out there doing crossfit workouts, these are great, they combine better core work and faster movements (but not necessarily ballistic). I think these are very good workouts but you definitely need to be careful to modify the weights used to allow you to do the movements safely. I know a crossfit coach that recommends at least 3 months of doing the workouts with a bar only for things like squats and deadlifts while focusing completely on form, before you ever think of doing anything adding more weight than this.

[Andrea]

^I also do Crossfit workouts! They definitely take some instruction to learn the Olympic lifts and some of the other more complex movements involved with a lot of the workouts, but are a great combo of strength, endurance, and power exercises.
I've noticed an improvement in my cycling since starting them, but since Crossfit isn't research-proven as of yet, I'm hesitant to tell everyone that it's the best thing for cyclists since STI shifters and clipless pedals.