Are Core Exercises Not Enough for Cyclists?! | NEW STUDY | Ask a Cycling Coach Podcast 503
Ask a Cycling Coach Podcast - Presented by TrainerRoad
TrainerRoad
4.9 • 4.5K Ratings
🗓️ 28 November 2024
⏱️ 38 minutes
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Summary
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// TOPICS COVERED
(00:00) Welcome!
(00:11) Overview of the Study
(00:57) Study Methodology and Participant Details
(06:58) Training Protocols Explained
(10:30) Cycling Training Details and Considerations
(13:14) TrainerRoad Ad: What it’s like to use TrainerRoad!
(15:49) Study Results: Strength vs. Core Training
(20:14) Discussion on Strength Training Benefits
(23:19) Core Training: Minimal Impact?
(29:03) VO2 Max and Body Composition Insights
(36:23) Conclusion and Practical Takeaways
Join the Ask a Cycling Coach Podcast as they analyze a 2024 study by Sitko and colleagues on how incorporating strength and core training with cycling can significantly boost power output. Hosts Coach Jonathan Lee and Sarah Laverty discuss the distinct impacts of strength training, core training, and just cycling during the off-season. The study involved 36 well-trained cyclists divided into three groups, each following different training protocols over 12 weeks. Key topics include the effects on power profiles, VO2 max, and body composition. Learn how strength training can help you maintain and even improve fitness during base training.
// RESOURCES MENTIONED
- Influence of Conventional Resistance Training Compared to Core Exercises on Road Cycling Power Output. Sitko, et al., 2024: https://trainerroad.cc/sitko2024
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Transcript
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| 0:00.0 | What if I told you that there was a way to get a 0.2 all the way up to a 1.2 watt per kilogram |
| 0:04.1 | boost to your base training this year. |
| 0:06.5 | We have a study all about it. |
| 0:07.8 | Let's dig into it. |
| 0:08.5 | We have Sarah Laverty with us. |
| 0:09.5 | Welcome to the Ask the Cycling Coach podcast. |
| 0:11.6 | This study is kind of an interesting one because it addresses the issue that a lot of |
| 0:15.3 | athletes are asking right now. |
| 0:16.6 | We're getting a lot of questions about off-season training, right, Sarah? And they're asking about strength training and the other things that they should be organizing into their, like, supplementary stuff to add to their cycling in order to get the most out of it. |
| 0:30.1 | There's a lot of talk about core training. |
| 0:32.1 | There's entire books written on that. |
| 0:34.7 | And there's a lot of different focus these days about strength training. We recently |
| 0:38.2 | did an episode all focused on it. But this study is really interesting because it looked at the |
| 0:42.6 | difference between just cycling, cycling plus core training and cycling plus strength training |
| 0:47.7 | and that impact directly on your power output because that's what we care about most. Sarah, |
| 0:53.7 | do you want to |
| 0:54.2 | explain this study a little bit and lead us in? Yeah, for sure. So this was done during the base phase |
| 1:00.8 | or during, yeah, as said, the off-season, so these cyclists were doing some base training |
| 1:06.4 | starting from November to January. It was 12 weeks long, and it involved really well-trained cyclists. |
| 1:16.0 | So looking at their baseline power levels for the 20-minute all-out test, |
| 1:23.5 | basically all the cyclists averaged around five watts per KG. |
| 1:29.2 | So proper fit. |
... |
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