---
title: "The shocking truth about strength training"
date: 2024-06-08
categories: ["Strength"]
url: https://www.semiprocycling.com/digest/the-shocking-truth-about-strength-training
author: Damian Ruse (SEMIPRO Cycling)
---
# The shocking truth about strength training

![](https://www.semiprocycling.com/digest/images/cccdb011d0f61d7b869b86b2.webp)

As a cycling coach, I'm always looking for ways to help my athletes improve their performance. One key aspect of training that I focus on is strength training.

Research has consistently shown that incorporating strength work into a cycling training plan can lead to significant improvements in power, efficiency, and endurance.

**But what happens when you stop strength training? How long do the benefits last?** A new study from Norway sheds some light on this question.

The Study:

- 9 well-trained male competitive cyclists
- 8 weeks of combined strength and endurance training
- Strength training ceased for 6 weeks during the competitive season

The Results:

- After 8 weeks of strength training:
- 12% increase in leg extensor power
- 15% increase in maximal voluntary contraction (MVC)
- 17% increase in rate of force development (RFD)
- 7% increase in 5-minute maximum cycling power
- After 6 weeks without strength training:
- Leg extensor power and RFD declined
- MVC and 5-minute maximum cycling power were maintained

What This Means for You:

1. Strength training is a valuable addition to your cycling training plan. It can lead to significant improvements in key performance indicators.

2. You can maintain some of the benefits of strength training even after you stop. In this study, the **cyclists maintained their gains in MVC and 5-minute maximum cycling power for at least 6 weeks after ceasing strength work.**

3. As you approach important competitions, you can focus on endurance training and still benefit from your earlier strength work. This can help you stay fresh and sharp leading up to key events.

The Bottom Line:

Incorporating strength training into your cycling program is a smart move for improving performance. And if you need to take a break from strength work to focus on endurance, don't worry - you'll still retain some of the key benefits. Just don't wait too long before getting back to the weights!

Study: Rønnestad, B. R., Nymark, B. S., & Raastad, T. (2022). Retention of Strength Gains After Cycling-Specific Heavy Strength Training in Competitive Cyclists. International Journal of Sports Physiology and Performance, 17(5), 767-775.

## On my mind: Ego

As we start moving into gran fondo season in the US and Europe I was reminded this week of pacing by not giving into your ego.

Going out too hard too early is a classic mistake that can lead to a world of suffering later on but ego plays a bigger role than you might think.

The concept of ego has fascinated thinkers throughout history. In ancient Greek philosophy, hubris - excessive pride or self-confidence - was seen as a character flaw that could lead to downfall. In modern psychology, ego is seen as the mediator between our base desires and our moral conscience. An unchecked ego can lead to impulsive, self-centered decisions - like surging ahead early in a fondo to show off or feed our own vanity.

In endurance sports, ego manifests as an unwillingness to accept our current fitness, to respect the distance, or to race our own race. The antidote is humility and self-awareness - knowing our limits, focusing on our own effort, and adjusting pace as needed.

Pacing a gran fondo is as much about managing psychology as physiology. By keeping ego in check and racing with humility, riders can avoid the temptation to overcook it early and set themselves up for a strong, steady performance.

Remember: hubris brings hardship. Pace yourself with humility and let your legs - not your ego - do the talking.

Ridewell,

Damian