Multisport: Strength-Training Basics for the Endurance Athlete

Written by: Kellie Moylan

As the season changes so do endurance athletes' training programs. It's good to take the time to do something different. The gym is a good place to be when it's raining, and it's something that most cyclists don't do year round. Where do we start, and how do we get the most out of a short strength training season? Through the years of strength coaching I've learned that everyone has a weak point, and most people don't necessarily know what that weak point is. Some people think they already know everything there is to know about weight training and others are completely lost in the gym. While there are many theories and practices of weight lifting while in the gym, if you haven't lifted in a while keep in mind that the goal of strength training is not to see how much we can lift on one given exercise. The goal is to enhance performance in your given sport. The following are some basics everyone can use while they are lifting.

Safety is the number one rule. The beauty of our bodies is the ability to compensate. When you use improper form, your body tries to find a way to compensate in order to prevent injury. Problems occur when you chronically use improper form while you're placing a load on a specific muscle or group of muscles. Proper form, an understanding of what you are trying to accomplish and the ways your body will try to compensate for poor form is important. It is usually the back that ends up compensating for most exercises that are done with poor form.

Anchors are something that most of us don't think about while lifting. For example: if you are doing a seated row on a machine that has a pad for you to lean up against with your belly, you can isolate the exercise effectively without compensation. The pad is there, not only to teach you how to do the exercise in an isolated manner, but to help stabilize your spine from any compensation that may occur. Eventually you would want to be able to take the anchor (pad) away and be able to stabilize your spine on your own.

Weight-training programs involve organizing training into distinct cycles with the aim of maximizing the physiological adaptations. Just as we do with our riding season, strength training is broken down into cycles, each with specific goals and objectives. Since our weight-training season is short, the tendency is to jump into it with full force and try to get the greatest effect by lifting heavy weights from the beginning of the cycle. Keep in mind that it's important to allow the body to adapt to new movements and stresses.

Generally high volumes, low intensity exercises with 12-15 repetitions are performed at the beginning of the cycle, and lower volume, higher intensity workouts are performed closer to the riding season.

Volume refers to the number of repetitions and sets performed, and volume is a major factor when balancing a program to prevent injury. Training volume has a direct effect on hypertrophy and strength development. As you progress through the phases of a periodized strength training program, you will increase the intensity (weight), and decrease the volume (reps. and sets). Eventually you will progress to heavy sets of 6-12 repetitions. Studies have shown that this range is safe, and produces the best results for strength training. In contrast, sets of 1-3 repetitions put great stress on the neuromuscular system and are best used for short periods of time (1-3 weeks) and only by qualified, trained athletes). Bones, joints and other connective tissues are also stressed and can be injured with intense loads. Training at a resistance requiring maximal efforts results in very slow speeds and produces neural fatigue. Excessive exposure to this type of training is not optimal for developing maximal strength.

Remember to start your weight workouts with a good cardiovascular warmup. Once you start lifting for the day, begin with the exercises that utilize large muscle groups and multiple joints. Progress from working large muscle groups to working smaller muscles. In other words, complete your bench press before doing sets of tricep extensions. You need the triceps for the bench press, which is a multi-joint, major muscle-group exercise. Keep in mind that smaller muscle groups recover more quickly than large muscle groups. The number of sets is the key-loading norm in controlling over-training. So as the number of repetitions decreases the number of sets will increase.

Endurance athletes often have limited time available for strength training. As a result, it is important to work efficiently and effectively. If you have questions about your own progress or form in the gym, seek the advice of your coach or a qualified exercise professional at your local weight-training facility.