dødløft, squat, benpres = Længere/hurtigere cykelture

[Melisen]

http://www.cykling.info/mambo/index.php?op...id=21&Itemid=44

Betyder det, at hvis jeg vil være en mere udholdende cykelrytter, så skal jeg inkludere nogle seriøse benøvelser i programmet her i vinteren? Hvad vil det præcist give (bliver i stand til at køre endnu længere (120+ km) eller i stand til at køre samme distance hurtigere).

[Jan D.]

Både og!

[CA8]

Både og!

Sikke et svar. Det kom der noget godt ud af. Jeg ved ikke noget om spørgsmålet, men jeg synes simpelthen det svar der, var for langt nede på brugbarshedsskalaen.

[5-hour man]

Sikke et svar. Det kom der noget godt ud af. Jeg ved ikke noget om spørgsmålet, men jeg synes simpelthen det svar der, var for langt nede på brugbarshedsskalaen.

Jeg fik et grineflip da jeg læste det. Ville være lidt ligesom "Måske, måske ikke.".

[Rommel]

Hmmm...godt spørgsmål. Har googlet og læst lidt og det ser ud til at det har en positiv effekt at kombinere vægttræning med cykling (i hvertfald for den relativt uøvede atlet med en lav arbejdsbyrde på cykel).

Følgende har jeg sakset fra artiklen "Strength Training Advice: Is strength training really beneflcial for endurance athletes? Here's a sport-by-sport review" fra adressen http://www.pponline.co.uk/encyc/0107b.htm

Der står lidt om hvilke faktorer der blev forbedret hos nogle af de deltagerne.

Research exploring the effects of strength training on cycling has been a 'mixed bag'. We have the study carried out by Ben Hurley and his co-workers at the University of Maryland, in which 10 healthy men took up strength training (bench presses, hip flexions, knee extensions, knee flexions, press-ups, leg presses, lat pulldowns, arm curls, parallel squats, and bent-knee sit-ups) for 12 weeks, while eight other healthy men served as controls. After 12 weeks, the strength-trained men improved their endurance while cycling at an intensity of 75 per cent V02max by 33 per cent and also lifted lactate threshold (the single best predictor of endurance performance) by 12 per cent.

However, these men were untrained prior to the study and did not carry out regular cycling workouts during the research, so the applicability of these findings to serious athletes is questionable.

The study carried out by R. C. Hickson and his colleagues at the University of Illinois at Chicago was considerably more practical. In that investigation, eight experienced cyclists added three days per week of strength training to their regular endurance routines over a 10-week period. The strength training was incredibly simple, focusing on parallel squats (five sets of five reps per workout), knee extensions (three sets of five reps), knee flexions (3 x 5), and toe raises (3 x 25), all with fairly heavy resistance. The only progression utilized in the programme involved the amount of resistance, which increased steadily as strength improved.

Nonetheless, the strength training had a profoundly positive impact on cycling performance. After 10 weeks, the cyclists improved their 'short-term endurance' (their ability to continue working at a very high intensity) by about 11 per cent, and they also expanded the amount of time they could pedal at an intensity of 80% V02max from 71 to 85 minutes, about a 20-per cent upgrade.

However, a different study showed that strength training could also have a profoundly negative effect on cycling performance. In that piece of research, carried out by James Home and his colleagues at the University of Cape Town in South Africa, seven endurance cyclists who averaged about 200 kilometres of cycling per week incorporated three strength training sessions into their normal routine. The strength programme was relatively unsophisticated, consisting of three sets of up to eight repetitions of hamstring curls, leg presses, and quadriceps extensions using fairly heavy resistance.

After six weeks, the strength training had produced rather impressive gains in strength (the gains averaged a bit more than 20 per cent). However, actual cycling performances were not improved; in fact, they were worse than before the strength training was undertaken! 40-K race times slowed from 59 to 62 minutes, and the strength-trained cyclists complained of feeling 'heavy' and tired during their workouts - and even reduced their volume of endurance training because of the excessive fatigue.

Why did Hickson's study uncover clear advantages associated with strength training for cyclists, while Home's work revealed the reverse?

No one knows for certain, which means it's time for a personal observation. It seems quite likely that the strength training carried out by Hickson's charges improved fatigue resistance in their muscles, permitting them to persist longer both during high-intensity tests of endurance and prolonged efforts at a submaximal (80% V02max) intensity. Meanwhile, it's likely that Home's added strength training sent his athletes into the overtrained - or at least 'stale' - state. The feelings of fatigue which originated shortly after the beginning of strength training suggests that the athletes were simply doing too much work.

Home's cyclists were averaging 124 miles of weekly riding when they started their strength training, while Hickson's athletes were logging considerably fewer miles, so one might be tempted to suggest that strength training can produce major benefits for low-mileage cyclists but does much less for experienced, higher mileage competitors who have already built up considerable strength merely by riding. That certainly wouldn't be an unreasonable thought, but it doesn't explain why strength training per se would actually slow down endurance performances, as it seemed to do for Home's performers (no other study has shown this). It seems very likely that Home's added strength training was simply the straw that broke the camel's back; it wasn't the strength training which slowed the cyclists but the total amount of work they had to complete.

Edit: Men det svarede stadig ikke 100% på dit spørgsmål ser det ud til... Men med en øget evne til at køre lang tid på 80% af V02 max må du vel pr. logik kunne køre en given distance hurtigere.

Rommel

Edited January 5, 2006 by Rommel

[CA8]

Jeg fik et grineflip da jeg læste det. Ville være lidt ligesom "Måske, måske ikke.".

Hehe, ja. Sådan nogle svar hjælper jo altid

[Melisen]

OK. Det ser ud til at styrketræne ben her i vinterperioden er en god ide for så at skrue ned, når jeg begynder på de lange udflugter igen.

Er det en fornuftig konklusion?

[Søren W]

Ja, det bliver sværere at restituere fra de lange ture hvis du styrketræner som "off season", og omvendt.

[persh]

OK. Det ser ud til at styrketræne ben her i vinterperioden er en god ide for så at skrue ned, når jeg begynder på de lange udflugter igen.

Er det en fornuftig konklusion?

Jeg så en udsendelse på Tvdanmark om ham Chris Mcdonald, der krydsende Amerika som nr. 2. Han sås i udsendelsen som en led karl i en benmaskine og han satte så vidt jeg forstod rekord i 24 timers løb på 836 km. Hvordan han fordeler styrke- og cykeltræningen, blev jeg ikke klog på, men det er der måske nogen på MOL der ved noget om. I al fald ingen tvivl om, at han gør brug af styrketræning.