How Does Strength Training Affect Anaerobic Efforts? (Ask a Cycling Coach 355)
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- čas přidán 24. 03. 2022
- Learn what is the point of anaerobic exercise, why strength training is important for cyclists and more in this Quick Clip from episodes 355 of the Ask a Cycling Coach podcast!
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Hi guys. Thanks for presenting today. I would like to share this possible consideration. Strength training has a basic principal function which is to damage muscle fibre. Once damaged Recruting those fibres becomes difficult and as a result your workouts become harder until those fibres are repaired. Improving strength in areas or stabilization will improve overall strength and balanced muscle strength. using something like box jumps will improve Fiver recruitment but not necessarily overall strength. Those are my two sense. Hope I have not said too much.
Low reps and improving your one rep max are apparently good for cycling.
As a triathlete I assumed a true strength training 5 x 5 (sets/reps) with heavier weight would be better for me vs 3 x 8 (or more rep) more typical hypertrophy training would be better for me when using weights... but seemingly your recommending more reps less sets.....
There are more than one way to skin a cat. I agree with your approach (higher weight lower rep) as do many other strength coaches who work with endurance athletes. TR is taking a slightly different approach. The goal is to do strength and do enough to stay healthy and no so much you are impacting your swim bike run in a negative way. Anything beyond that is icing.
5x5 is actually significantly more volume than 3x8 given lower reps = higher weight. 5x5 will make you stronger but induce a lot more stress. 5x5 is strength, 3x8 is shuffling towards hypertrophy (muscle group dependant) but given the increased volume 5x5 will probably still induce similar hypertrophy. Both are far better than not lifting at all, you're still not going to get swole with a predominantly aerobic programme.
@@EJGilb not necessarily. I would say strength training is actually less stressful. Yes your using more weight but the idea is to NOT go anywhere near failure AND more rest between sets. You can actually train strength nearly every day whereas you can't with hypertrophy training.
@@richardmiddleton7770 Fair comment, I had assumed similar RPE. My personal preference is 4x5 set at a weight at which I will be close to form failure at the end of the last set. (Not actual failure). This changes when I switch to maintenance once the season starts of course.
Hi I don’t believe that there is a set guideline for between the rep range that you have stated. One of the rules used in lifting is to train to failure. Now that does not mean absolute failure but this is the basic outcome; the heavier the weight the lower the rep count but you are still training to failure. Higher rep counts just take longer. Just as in cycling shorten the duration increase the intensity to achieve a similar outcome. These are general rules but remember every individual is different and what you do is unique to you and must be tailored to fit. Thank you for listening to me. I hope this helps there are no hard and fast rules.