Resistance training (RT) has gained attention in the cycling community as a potential method to enhance performance. Despite its growing acceptance, many cyclists remain hesitant to incorporate RT into their training regimens, often due to concerns about excessive fatigue and unwanted muscle growth. This narrative review, published in the Scandinavian Journal of Medicine & Science in Sports, seeks to clarify the benefits of RT for cyclists and provide practical recommendations for its implementation.
Effects of Resistance Training on Cycling Performance
Current evidence suggests that incorporating 1-2 weekly sessions of RT can significantly improve key cycling performance indicators. The review highlights that moderate-to-high load training, specifically at 60%-85% of one-repetition maximum (1RM), is effective. The authors recommend performing 2-4 sets per exercise across 3-5 compound lower-body movements while maintaining limited intra-set fatigue, ideally achieving only a 10%-20% loss in velocity.
Interestingly, the review also notes that high-load on-bike torque training may serve as an alternative when conventional RT is not feasible. This method can be particularly beneficial for cyclists who may not have access to traditional weight training facilities.
Impact on Body Composition and Bone Health
In addition to performance enhancements, RT appears to have a positive impact on body composition and bone health. Competitive cyclists often experience low bone mineral density, and the review suggests that RT could counteract this issue. However, the authors emphasize that the benefits are contingent upon precise programming, including factors such as intensity and timing in relation to endurance training sessions.
Best Practices for Implementation
The review provides several evidence-based recommendations for cyclists looking to integrate RT into their training. Key considerations include:
- Frequency: Aim for 1-2 RT sessions per week.
- Load: Utilize moderate-to-high loads (60%-85% 1RM).
- Volume: Perform 2-4 sets of 3-5 compound movements.
- Fatigue Management: Limit intra-set fatigue to maintain performance.
By adhering to these guidelines, cyclists can potentially enhance their performance without the risk of unwanted hypertrophy or excessive fatigue.
What this study does not show
This review does not provide specific dosing or protocols for resistance training, nor does it establish a definitive causal relationship between resistance training and improved cycling performance outcomes.
Evidence scorecard
- Analytic validity: Established
- Clinical validity: Partial
- Clinical utility: Not established
The evidence is based on a review of existing literature on resistance training for cyclists.