The age-old question of strength training for cyclists and it’s effect on performance and endurance is revisited in this research at CQ University. The conclusion: as little as three sessions per week of strength training for three consecutive weeks can have a significant postive impact on cycling performance of the masters athlete!
“Nine masters (51.5 ± 5.5 years, VO2max 55 ml/kg/min) and eight young (25.6 ± 5.9 years, VO2max 58 ml/kg/min) endurance cyclists with similar training levels but no strength training experience participated in the study.
During three consecutive weeks, they all engaged in a strength training program of the knee extensor (quads) muscle. Each week they performed three training sessions consisting of 10 × 10 knee extensions at 70% (of max.) with 3 minutes rest between sets on a leg extension apparatus.”
So what are you waiting for? Too cold or wet for a ride? Then get into the strength training!