Episode 33 : Strength for Cyclists - The POWERHOUSE Exercises You Aren't Doing 🏋️

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Summary:

The history of cycling performance has shifted from the volume-heavy dogma of Fausto Coppi to a modern era of biomechanical optimization where the gym is a non-negotiable engine builder. Heavy resistance training (≥85% 1RM) triggers critical neural adaptations—specifically rate coding and motor unit recruitment—that improve cycling economy and delay Type II fiber fatigue without adding detrimental mass, while single-leg exercises utilize "luxury perfusion" to bypass central cardiovascular limits. To unlock these gains, implement the "Powerhouse" protocol: prioritize heavy single-leg step-ups and hex bar deadlifts (3–5 sets of 4–6 reps) to secure the posterior chain, and perform seated calf raises to target the soleus; ensure a 6–24 hour separation between lifting and riding to manage the AMPK-mTOR interference effect. Beyond raw power, strengthen the hip flexors to eliminate dead spots in your upstroke and incorporate plyometrics for osteogenic health. From Graeme Obree’s washing machine bearings to Robert Förstemann’s toaster-blowing wattage, this approach transforms you from a pair of lungs into a complete machine.

Keywords:

cycling economy, neural adaptation, single-leg training, soleus, hip flexors, interference effect, heavy strength training, posterior chain, plyometrics

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Key references :

Abbiss, C. R., et al. (2010). Single-leg cycle training is superior to double-leg cycling in improving the oxidative potential and metabolic profile of trained skeletal muscle. Journal of Applied Physiology. https://journals.physiology.org/doi/10.1152/japplphysiol.01247.2010

Rønnestad, B. R., et al. (2025). Heavy strength training effects on physiological determinants of endurance cyclist performance: a systematic review with meta-analysis. PubMed. https://pubmed.ncbi.nlm.nih.gov/40632222/

Kinzey, S. J., et al. (2024). Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC10753835/

Markovic, G. (2007). Does plyometric training improve vertical jump height? A meta-analytical review. British Journal of Sports Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC2465309/

Held, T., et al. (2025). Effects of blood flow restriction training on aerobic capacity and performance in endurance athletes: a systematic review. Fisiología del Ejercicio. https://www.fisiologiadelejercicio.com/wp-content/uploads/2025/07/Effects-of-blood-flow-restriction-training.pdf

Burns, M. J., et al. (2014). Single-leg cycling to maintain and improve function in healthy and clinical populations. Frontiers in Physiology. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1105772/full

Voices generated by artificial intelligence from the scientific report produced by the Lactate team.