A 2020 study on trained masters road cyclists demonstrated that adding resistance and sprint work to an endurance heavy routine doesn’t just maintain performance but can improve it by boosting metabolism, muscle mass, and have other beneficial effects.
The Study at a Glance
- Reference:
- Participants: Well trained male masters cyclists (average age mid-50s).
- Intervention: A 12-week program where part of their endurance training volume was replaced with resistance training (compound lifts, explosive work) and sprint sessions.
Measurements: Resting metabolic rate (RMR), body composition, lean muscle mass, and cycling performance before and after the program.
Key Findings:
- Resistance + sprint training led to a 14% increase in RMR.
- Significant gains in lean muscle mass, especially in the lower body.
- No negative impact on endurance performance despite reduced cycling hours.
Why This Matters
- Strategic Strength Training Doesn’t Require Bulking
The study used low rep, high force lifts and explosive movements. The outcome was functional muscle, not aesthetic muscle or unnecessary additional muscle mass that would cause drag or lower efficiency. - Performance or Enhanced Performance
Cutting endurance volume and replacing it with resistance/sprint work did not reduce VO₂ max or threshold performance. Instead, athletes improved efficiency and durability, meaning they could produce and sustain power more effectively under fatigue. - Bone Health Benefits
Because cycling is non weight bearing, bone mineral density often falls faster than in other athletes. Resistance training becomes essential not just for fighting sarcopenia, but for preserving bone strength and reducing fracture risk, allowing them to continue to ride and avoid injury.
The Broader Picture
This study adds to a growing body of evidence (Rønnestad et al., 2016; Beattie et al., 2017) showing that resistance training improves cycling economy, sprint performance, and long term metabolic health. Tt supports a more nuanced approach to training: combining endurance, sprint, and strength work is the optimal way to build resilience, maintain muscle, and sustain metabolic health.
The Takeaway
Swapping a fraction of your riding hours for targeted resistance and sprint work can make you faster, leaner, and more powerful without sacrificing your endurance base.
Cyclists looking to add resistance and strength training should start gradually, focusing on proper technique and controlled movements to reduce the risk of injury. It’s helpful to prioritize basic compound exercises like squats, lunges, and step-ups, emphasizing slow progression in both weight and training frequency. Feel free to reach out to us if you have any questions about how to incorporate resistance training into your workout regiment.
References:
- Movement & Sport Sciences – Science & Motricité (2020) . Concurrent strength and sprint training increases resting metabolic rate in well-trained masters cyclists. Journal of Science and Medicine in Sport.
- Rønnestad, B. R., Hansen, J., & Raastad, T. (2016). Strength training improves 5-min all-out performance in elite cyclists. Medicine & Science in Sports & Exercise.
- Beattie, K., Carson, B. P., Lyons, M., Rossiter, A., & Kenny, I. C. (2017). The effect of strength training on performance in endurance athletes. Sports Medicine.
