Cycling Training Tips

Strength Training Without Additional Body Mass – 3

When you start to strength train you will make progress in the beginning with little effort. This is not due to hypertrophy, but rather neural adaptations. Maintaining a low body weight is essential in both road cycling and mountain bike, since carrying extra pounds (dead weight) decrease your performance. I have made a couple of training tips that can help you to avoid hypertrophy of your muscles when you strength train.

Read the tips for strength training here

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Strength Training Without Additional Body Mass – 2

It takes time to build big muscles. Before a muscle would start to grow it needs regular training sessions and plenty of the right calories served at the right time. You will need more calories than normal because building is muscles not essential for your body to survive.

When a muscle increases its square diameter we call it hypertrophy. Nutrition plays a big role for hypertrophy and therefore I have included a nutritional article in the series about how to avoid additional body mass. Elite cyclists and other serious riders should normally try to avoid hypertrophy since it slows them down on the hills.

Read the full article about nutritional tips

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Strength Training Without Additional Body Mass – 1

I often hear that cyclists skip strength training because they are afraid they will gain additional body weight. In this series I will try to explain how cyclists can strength train without gaining extra body weight.

1. Why additional body weight should be avoided
Larger muscle cells (that will say larger square diameter) can generate more power. That is the most commonly known way to increase power, though it is not desirable for cyclists. The problem is that a large muscle mass is heavy to carry and there is a dilution of mitochondrias. Additional body weight will slow you down when you climb or accelerate your bike. Notice that I include accelerations, because many riders forget that their body weight also matters when they accelerate their bike out of a corner. Enthusiasts riding with power meters may have introduced you to the term ”˜power to weight ratio’. That refers to how many watts you can push compared to your body weight. That ratio has a huge impact when you climb (or accelerate”¦)

Read the first part of the series here

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How a muscle develop force

This is a very short description of how a muscle can develop force:

What is a motor unit
A motor unit is a functional unit that contains a single nerve and all the muscle fibres innervated by the nerve. All muscle fibres are grouped together as motor units and have an average of 150 fibres pr motor neuron.

Hypertrophy
Larger muscle cells (that will say larger square diameter) can generate more power. That is the most commonly known way to increase power, though it is not desirable for cyclists. The problem is that a large muscle mass is heavy to carry and there is a dilution of mitochondrias. Thus, an increment of maximal strength made through hypertrophy will probably not result in a better overall cycling performance.

Nervous regulation of force
Basically there are two ways to control a muscle’s force. One way is to recruit more motor unit, which will activate more motor units. You can think of this as the brain tells the muscle to use a larger percentile of the muscle’s fibres to generate power. Motor units are recruited to in order of size. Small motor units are recruited before large motor units. This is called the size principle of recruitment. The second way to regulate force production is through rate coding. It is an increment of the frequency of impulse signals to the motor unit. When a motor unit is stimulated more frequently, the twitches begin to overlap each other, which will generate a larger force.

So now we know the basic physiology behind the mechanisms used to increase the force. It is either to build larger muscle mass, make a better recruitment of motor units or fire a higher frequency of stimuli to the motor neurons.

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