The impact of strength training on cycling performance has been a topic of debate, with research yielding varied results. One study at the University of Maryland saw untrained men incorporating strength training into their routines. After 12 weeks, these men exhibited a 33% improvement in endurance at 75% V02max and a 12% increase in lactate threshold. However, the lack of cycling experience raises questions about the applicability of these findings to seasoned cyclists.
A study by R.C. Hickson at the University of Illinois at Chicago offered more relevant insights. Experienced cyclists added strength training three times a week to their usual cycling. Focusing on squats, knee extensions/flexions, and toe raises with heavy resistance, they saw significant gains. After 10 weeks, ‘short-term endurance’ improved by about 11%, and the time they could cycle at 80% V02max increased from 71 to 85 minutes.
Conversely, research from James Home at the University of Cape Town showed negative outcomes. Cyclists averaging 200 kilometers weekly incorporated strength training, resulting in strength gains but worsened cycling performance. 40-K race times decreased, and cyclists reported feeling fatigued.
The discrepancy between Hickson’s positive results and Home’s negative findings is likely due to fatigue management. Hickson’s study likely improved muscular endurance, while Home’s likely led to overtraining. The cyclists in Home’s study were already doing a lot of weekly mileage and the added weight training was the tipping point into overtraining.
Important variables like nutrition and supplementation were not controlled in these studies, which would definitely impact results. Based on my experience, weight training can benefit almost all sports when properly executed and combined with appropriate nutrition.