Impact of Strength Training on Cycling VO2max & Power at VO2max

Abstract: VO2max is a useful marker of endurance performance. Strength training can play an effective role in enhancing cycling outputs performed at VO2max. Learn about the effects of strength training on cycling VO2max and power output performance.

Keywords: cycling, endurance training, power output, strength training

VO2max is a good marker of endurance cycling performance. A quality often talked about within cycling circles with riders comparing values or weighing up training methods. When it comes to training, cyclists often look beyond the bicycle when seeking to gain a competitive edge. Strength training is a common training method used by cyclists, but what impact does strength training have on power output at VO2max and VO2max. 

VO2max is the maximal rate that the human body can consume oxygen. Influenced by the heart, lungs, and blood’s ability to transport oxygen, and the body’s ability to use oxygen within the working muscles and other tissues. A higher VO2max means a greater ability of the body to take in more oxygen. The more oxygen your body can take in the greater amount of energy produced. For a cyclist, a higher VO2max will mean more work performed and higher power outputs produced during intense efforts.

RØnnestad and colleagues (1) studied the VO2max training responses of elite road cyclists. Cyclists had an average VO2max of 76ml/kg/min and an average age of 19 years. The 25-week study occurred during the cycling off-season and pre-season. Cyclists were assigned to endurance training or combined strength and endurance training. To identify cycling training responses, VO2max testing was performed before and after the study. VO2max testing began with 1-minute cycling at an average power output of 3 watts per kilogram of bodyweight. During the test power output increased by 25 watts every 1-minute. Once the cyclist reached physical exhaustion the test was stopped. Authors reported VO2max and the average power output at VO2max (termed wVO2max). 

RØnnestad and associates (1) stated that combined training have no further benefit to endurance training on VO2max. Both training groups increased VO2max by 2ml/kg/min. This finding being related to the lack of differences in endurance training intensity and volume between groups. The endurance training group spent slightly more time at lower heart rate zones (60-83%HRmax). This was not enough to affect the results. This extra cycling volume was used to balance the strength training volume of combined training. Other authors have found the same trends in well-trained cyclists. Reporting no differences in VO2max responses between combined training and endurance training (2,3). This should be expected due to VO2max being influenced more by endurance training.

In contrast to VO2max, RØnnestad and colleagues (1) reported significant differences in the wVO2max response between training groups. Combined strength and endurance training increased wVO2max by 3%. Whereas the endurance training decreased wVO2max by 3%. Due to the same VO2max responses between groups, it is unlikely VO2max played a role in the wVO2max group differences. The only major training difference between groups was the added strength training. Formal strength training increased maximum strength by 20% in the combined training group. As expected, no changes in maximal strength occurred from endurance training. Strength training appears to have played a greater role in the larger wVO2max response from combined training. Other authors have shown the same trends in well-trained cyclists (2,3). Reporting 10-21% increase in maximum strength with a 3-8% increase in wVO2max (1,2,3). Combined strength and endurance training have a greater effect on wVO2max compared to endurance training (1,2,3). This may not be surprising, as improving maximal strength highlights an ability to produce greater amounts of force. Resulting in an enhanced ability to apply force to the pedal which leads to higher power outputs.

There is a known relationship between VO2max and wVO2max. It appears that wVO2max is a marker that can separate cyclists from well-trained to elite (2). The cyclists in RØnnestad and authors (1) study completed a simulated 40-minute time trial (TT). The elite road cyclists average power output was measured during the TT. The combined training increased TT average power output by 6.5%. Whereas endurance training had no change in TT average power output. Other studies also reported greater TT average power output with combined training compared to endurance training (2). RØnnestad and colleagues (1) reported a positive correlation between the changes in wVO2max and 40-minute TT average power output. This means that as a cyclist increases power output at their VO2max, their TT average power output also increases. Power output will determine the bicycle speed during competition. A higher TT average power output would correspond to a faster TT time.

Cyclists who perform strength training with endurance training can greatly increase wVO2max. This comes with no negative impact on VO2max. Improving power output at VO2max directly transfers to enhanced cycling performance. Strength training provides an effective training option to improve a cyclist’s ability at their VO2max. Increasing maximal strength will improve a cyclist’s ability to apply force to the pedal. More force on the pedal will lead to greater power outputs produced and tolerated during intense efforts. The timing of adding strength training with endurance training requires some thought. For example, strength training could serve as a foundational block for later training phases. A cyclist may choose to increase maximum strength and force production prior to a VO2max training phase. Relevant for those cyclists who are facing stalls in their cycling training and not taking part in strength training. Improving maximum strength through regular strength training may help a cyclist break through these barriers in their cycling training. 

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References

1. RØnnestad BR, Hansen J, Hollan L, Ellefsen S (2015) Strength training improves performance and pedalling characteristics in elite cyclists. Scandinavian Journal of Medicine & Science in Sports, 25: 89-98

2. Rønnestad BR, Hansen EA, Raastad T (2010) Effect of heavy strength training on thigh muscle cross-sectional area performance determinants and performance in well-trained cyclists. European Journal of Applied Physiology, 108: 965-975.

3. Beattie K, Carson BP, Lyons M, Kenny IC (2017) The effect of maximal- and explosive-strength training on performance indicators in cyclists. International Journal of Sport Physiology & Performance 12: 470-480