Strength training 105: Is there a downside?

We’re back again for the latest in my series on strength training for endurance athletes!

I’ve written previously about how and when strength training should be used in a nuanced way- it’s not as simple as ‘strength is always good!’ Check it out: here, here, here and here.

Now, the next question: is there a downside to strength training? Time costs aside, are there risks or detrimental aspects to including strength training in your quest to be a better endurance athlete? That is what I am taking a quick look at in this article.

Muscle hypertrophy:

First and foremost, based on my previous articles, we know the goal of strength training is to improve our running economy without losing any other components of why we run well. However, it’s not as simple as ‘build power, go faster;’ it’s about how you maximize your power-to-weight ratio.

The other consideration is that if you put on muscle mass, the ratio of the density of blood vessels carrying oxygen to the muscles vs. the volume of muscles they supply goes down – once again, hurting endurance performance.

The key with this is that higher rep, lower weight exercises don’t seem to give the same boost in performance that high weight, low rep strength work does. The flip side to this is that low rep exercises are what builds mass – something we don’t necessarily need to be faster. So, what’s the balance?

CLICK HERE to read the rest in the Run Waterloo Magazine.

Strength Training 104: Impact on Lactate Threshold

Welcome back to my series on strength training and endurance sports. My last article looked at strength work and cycling economy- which was way back in June. I have a good excuse though: the birth of my daughter, Adeline Delanghe!

I would like to say “now that her sleep is normalizing blah blah,” but that simply is not the case. Instead, I’m just getting better at squeezing stuff in, which hopefully will result in more science of training articles for you all!

In any case, if you haven’t already, please review the first three articles in this series. The idea is not to give you a cookie-cutter, magical answer on how endurance athletes should utilize strength training. Instead, this is meant to introduce you to some of the nuances in the science, and how to decide if, when, and how much resistance training you should do.

Strength training 101: Impact on V02Max
Strength training 102: Impact on Running economy
Strength training 103: The impact of cycling economy

To add to the above, today’s article will take a look at another parameter of endurance performance- lactate threshold.

Strength Training and your Lactate Threshold (LT)

What is your LT? This is essentially the exercise intensity at which lactate accumulates in the blood faster than it can be removed. This is the “breaking point” so to speak between low and high-intensity work.

While V02max is important, having a high lactate threshold is crucial in endurance performance. The higher the lactate threshold is as a % of your V02max, the harder the effort you will be able to sustain for long periods of time. We don’t race at our V02max, but we do spend lots of time in and around our lactate threshold!

While V02max is a popular thing to measure and be proud of, as we have noted before, somebody with the highest V02max doesn’t always win the race, especially in running. As we discussed, this is in large part due to exercise economy. However, this is also seen when somebody has more effectively trained their lactate threshold despite not having the same max oxygen-consuming ability. In other words, having a slightly lower V02max that’s good enough, and a very highly trained LT can allow you to beat a competitor with a higher V02max.

V02max is the ceiling, and we want to max it out, and then get our LT as close to it as possible to be at our best!

CLICK HERE to read the rest on the Run Waterloo Blog.

Strength Training 103: Impact on Cycling Economy

The quest to give a more complete view of strength training and endurance sports continues!

In my first two articles in this series, I discussed the impact of strength training on your ability to consume oxygen (no major impact) and the impact on running economy.

In the article on strength training and running economy, I explained how 8-12 weeks of 2-3 sessions/week is required to see any change.  Heavy weight, low rep exercises seem to trump plyometrics and high rep exercises.   On top of this, masters and female runners are more likely to be responders.  I also discussed how simply running more, if you are a low volume runner, should be the first step in trying to get faster (of course there are other benefits to strength training if you are thinking beyond speed). 

Now, since there are so many multisport athletes who read this column, I thought I would address how strength training impacts cycling economy specifically.   Surprisingly, the relationship isn’t quite as clear!

Intuitively, you’d think it would almost be the opposite in the minds of most- that strength training would be more helpful to cycling than to running.  It kind of makes sense to speculate that cycling requires more powerful, larger muscles to smash big gears, while running requires light legs and next-level cardio.  Therefore, lifting weights should help cyclists more, right?  Wrong!

When we look at studies like THIS ONE, we see that cycling economy isn’t something that’s nearly as difficult to develop as running economy.  As studies like this one show, runners with no cycling training tend to have pretty good cycling economy, while cyclists have horrible running economy.  Cycling economy isn’t hard to train, but running economy is!

That’s also why we see that V02max is a great predictor of longer cycling event performance, while V02max does not do a great job of predicting running performance.  

So when we look at the studies on strength work and cycling economy, we get mixed answers. 

Click HERE to read the rest on the Run Waterloo magazine.