Strength Training for Cyclists: Breaking Down Gender Differences

In cycling, the impact of strength training on performance has been a hot topic, but research has primarily focused on male cyclists, leaving a gap in understanding about female cyclists. However, in this post, we explore the findings of research conducted by Olav Vikmoen and Bent R. Rønnestad, exploring how strength training influences cycling performance across genders.

How was the Research Conducted?

The research primarily involved a detailed literature review of other scientific studies. This approach entailed systematically collecting and analyzing data from various existing scientific studies that had investigated the intersection of strength and endurance training in cycling. The researchers focused on identifying and examining studies that provided insights into both male and female cyclists.

Their aim was to synthesize findings from diverse studies to draw comprehensive conclusions about strength training's overall impact on cycling performance, with a focus on noting any discernible differences between genders. In doing so, they considered various physiological factors, including muscle fatigue resistance, energy utilization during exercise, and differences in endocrine responses between men and women. This methodical approach allowed the researchers to provide an inclusive view of the current understanding of how strength.

Here are the Key Findings

Beneficial for Both Men and Women: The review establishes that strength training positively affects both male and female cyclists' performance. It's not just about endurance; adding strength training can enhance overall cycling efficiency and power. 

Potential Greater Economy in Women: While both genders benefit from strength training, there's evidence suggesting that women might experience a more significant improvement in cycling economy. This aspect, however, requires more research for conclusive findings. 

Muscle Cross-Sectional Area is Key: Contrary to popular belief, an increase in muscle cross-section area (the process of enlarging muscle fibers, making the muscles thicker and stronger) is crucial for improved performance. Cyclists, irrespective of gender, should focus on this aspect when incorporating strength training into their regimen. 

Similar Adaptations in Men and Women: The physiological adaptations to strength training, thought to be responsible for improved cycling performance, are quite similar across genders. This includes aspects like muscle strength and hypertrophy. 

Cycling Economy and Prolonged Efforts: The review suggests that improvements in cycling economy might be more pronounced in female cyclists, especially after heavy strength training. For men, it seems challenging to enhance cycling economy at very high-performance levels, though it can improve in a semi-fatigued state. 

VO2max and Performance: Interestingly, the review notes that while VO2max doesn’t significantly change with strength training, the percentage of VO2max utilization during performance does improve.

Strength Training Works for Cyclists of All Types

For amateur cyclists looking to enhance their performance, incorporating strength training into your routine is a game-changer, irrespective of gender. The research underscores that both men and women cyclists can reap significant benefits from a well-structured strength training program.

It's important to focus on increasing muscle cross-sectional area, which is crucial for boosting cycling efficiency and power, debunking the common myth that cyclists should avoid muscle mass gain. Remember, this doesn't mean excessively bulking up; rather, it's about targeted strengthening of key muscles used in cycling.

Also, adapt your strength training to your individual needs and level of cycling proficiency, ensuring a balanced approach that complements your regular cycling training. This strategy not only enhances overall cycling performance but also contributes to improved cycling economy and utilization of oxygen during intense rides. So, don't shy away from adding those strength workouts to your training plan – they could be the key to your next performance leap.

For More on Strength Training and Cycling

If you enjoyed this post and want to learn more about how strength training can improve cycling performance, Coach Adrian recorded this video session, which you can watch on YouTube here.