Empirical Cycling
  • Home
  • Coaching & Services
    • Coaching & Consultations
    • Testimonials
    • Contact
    • About Our Coaches
  • Results
  • Podcast
    • Podcast Episodes
    • Donate
  • Education
    • Articles & Webinars
    • Empirical Cycling Library
Podcast merch!

​Listen and subscribe:

RSS FEED
ITUNES
Soundcloud
Stitcher
Spotify
GOOGLE
​If the episodes below don't load, turn off your ad blocker.
There are no ads.
If you think free coaching is worth a couple bucks,
​please consider a donation.
Picture

Watts Doc #5: Can You Lift Heavy While Endurance Training?

4/21/2019

5 Comments

 
This episode begins with the mind-muscle connection of neural drive before diving into research on doing strength and endurance training concurrently, and how they interfere with each other. We then look at how the latest scientific research provides training solutions.

Show Notes
1980 Concurrent Training Study. Interference of strength development by simultaneously training for strength and endurance

2014 Concurrent Training Review, full text. Using Molecular Biology to Maximize Concurrent Training
Picture
Simplified schematic of PCG1-alpha pathway interference in mTOR pathway
5 Comments
Todd Kruger
4/22/2019 10:38:39 am

Great podcast guys. Just curious how you felt about the idea that strength training with heavy loads improves the strength of Type I fibers and improves fatigue resistance by reducing the number of fibers recruited for submaximal efforts. I think this was one of the finding by Ronnestad's study on the effects of strength training on endurance exercise.

Reply
Kolie
4/22/2019 01:28:28 pm

It does improve type 1 strength, but as for the rest I'm incredibly skeptical. There are a lot of excellent studies out there that conflict with Ronnestad's findings, particularly in trained cyclists dude to metabolic load, retention of type II fibers, and the like. Here's a good one with a fair discussion including assessment of Hickson's theory about lower % force necessary. https://www.researchgate.net/publication/12920044_The_effects_of_strength_training_on_endurance_performance_and_muscle_characteristics

In a review like this one co-authored by Ronnestad (https://www.researchgate.net/publication/301274212_Effects_of_Increased_Muscle_Strength_and_Muscle_Mass_on_Endurance-Cycling_Performance), they make the wrong comparisons, and other studies fail to control for important factors that would be addressed by the correct test group, better test method to find causal factors, or a standard training program.

Reply
Todd Kruger
4/22/2019 01:33:27 pm

Thx for the thoughtful reply. Any idea on the effect of maintenance weight sessions that seek to limit any gains made during the heavier lifting phase? These would be lighter in weight and way less stressful.

Reply
Kolie
4/22/2019 05:24:14 pm

We'll get into that when we do an episode on specific programming for sprinting and the like, but the short answer is I feel it's unnecessary, and keep up the protein.

Todd Kruger
4/23/2019 08:05:43 am

Great. Thx. Really looking forward to it. Started lifting as a way of addressing low Pmax and FRC values since they seem pretty imp in 'cross and xc racing.


Your comment will be posted after it is approved.


Leave a Reply.

    Archives

    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    May 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019

    Categories

    All
    Antioxidants
    Athletes
    Base
    Biochemistry
    Broscience
    Concurrenttraining
    Diet
    Efficiency
    Electron Transport Chain
    Free Radicals
    Ftp
    Glycogen
    Heart
    Hiit
    Interview
    Keto
    Lactate
    Low Carb
    MAP
    Metabolism
    Mtor
    Musclephysiology
    Pgc1-alpha
    Ramp Test
    Size Principle
    Slow Component
    Sprinting
    Strength
    Studentunion
    Substrates
    Testing
    Training
    Ttt
    Vo2max
    Wattsdoc

    RSS Feed

Copyright © 2023
  • Home
  • Coaching & Services
    • Coaching & Consultations
    • Testimonials
    • Contact
    • About Our Coaches
  • Results
  • Podcast
    • Podcast Episodes
    • Donate
  • Education
    • Articles & Webinars
    • Empirical Cycling Library