Comparison of Short-Sprint and Heavy Strength Training on Cycling Performance

Morten Kristoffersen,Øyvind Sandbakk,Hilde Gundersen,Bent R. Rønnestad

doi:10.3389/fphys.2019.01132

Abstract

PurposeTo compare the effects of short-sprint training (SST) and heavy-strength training (HST) following a 4-week strength-training period on sprint and endurance capacities in well-trained cyclists.MethodsTwenty-eight competitive cyclists (age 29 ± 6 years) with maximal oxygen uptake () of 61.1 ± 5.9 mL⋅min–1⋅kg–1 participated. After a 4-weeks preparation strength-training period, the participants were randomized to add either HST or SST to their usual endurance training for the subsequent 6 weeks. Body composition, and power output at blood lactate concentration ([La–]) of 4 mmol⋅L–1, as well as a 100 min cycling test including 6 and 30-s sprints, 60 min cycling at [La–] of 2 mmol⋅L–1 and 5-min all-out cycling were performed before the 4-week preparation strength-training period, and before and after the 6-week intervention period. In addition, 1 repetition maximum (RM) in half-squat and 55-m maximal sprints on the cyclists’ own bikes were measured before and after the 6-week intervention.ResultsSST was superior to HST in 6-s sprint performance, both in a fresh state (4.7 ± 2.6% vs. 1.1 ± 3.5%) and after prolong cycling (6.1 ± 1.8% vs. 1.8 ± 4.2%), in 30-s sprint (3.7 ± 2.8% vs. 1.3 ± 2.5%) and in 55-m seated sprint on own bike (4.3 ± 2.1% vs. 0.2 ± 1.8%) (all p < 0.002). HST induced a larger 1RM improvement in the half-squat test than SST (9.3 ± 3.6% vs. −3.9 ± 3.8%; p < 0.001). No group differences were revealed in the 5-min all-out test, , power output at 4 mmol⋅L–1 [La–], or in gross efficiency.ConclusionSST led to a greater increase in average and peak power output on all sprint tests compared to HST, whereas HST led to a greater increase in maximal strength. No group differences were found in relative changes in endurance capacities. Altogether, our results show a high degree of specificity in the adaptations of both SST and HST.

Highlights

Road cycling is a demanding endurance sport, with performance mainly determined by maximal aerobic power, the ability to utilize a large fraction of maximal aerobic power over long-lasting competitions and cycling efficiency (Jeukendrup et al, 2000; Faria et al, 2005)
No significant changes were observed in the heavy strength training (HST) group in peak power output (PPO) (p = 0.289) and APO (p = 0.158) (Table 1)
A significant change was observed in PPO in the HST group (p = 0.030) but not in APO (p = 0.057) (Table 1.) In addition, a significant difference was seen in change between groups from pre- to post-test in PPO and APO both in fresh state (p = 0.023, ES = 0.93 and p = 0.006, ES = 1.16, respectively) and after prolonged cycling (p = 0.001, ES = 1.52 and p = 0.003, ES = 1.42, respectively) (Table 1)

Summary

Introduction

Road cycling is a demanding endurance sport, with performance mainly determined by maximal aerobic power, the ability to utilize a large fraction of maximal aerobic power over long-lasting competitions and cycling efficiency (Jeukendrup et al, 2000; Faria et al, 2005). Especially during the preseason, many competing cyclists include strength training in addition to the usual endurance training with the goal to increase the capacity to produce high-power output. There is a sport specific high power strength period focusing on maximal power development (Kraemer and Ratamess, 2004; Fleck, 2011). It has been shown positive effects of HST on various factors related to cycling performance, without any negative interference effects on the endurance capacity (Koninckx et al, 2010; Ronnestad et al, 2010a,b, 2011, 2015a, 2016; Aagaard et al, 2011; Ronnestad and Mujika, 2014; Vikmoen et al, 2016). To the best of our knowledge, the effect on cycling performance of going directly from the basic strength-training phase to the sport specific maximal power development phase has not been compared with the traditional approach of moving from the basic strength phase to the maximum strength phase

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