Elite Cyclists Gained 44% More Leg Strength After 3.5 Years of Heavy Lifting
A long-term study reveals how one athlete's consistent strength work delivered 25% sprint power gains.
Wondering whether heavy strength training will actually pay off in the long run for cyclists? This groundbreaking case study followed elite mountain bikers for 3.5 years to reveal whether continuous strength training delivers lasting performance gains.
This research examined four elite cross-country mountain bike cyclists from Norway’s national team, tracking the effects of heavy strength training (HST) on muscle strength and cycling sprint power over multiple training seasons. Two cyclists (E&S1 and E&S2) started with HST while two others (E1 and E2) continued only endurance training, providing a unique comparison.
Key Points
Methods
The cyclists followed a structured strength training protocol consisting of 2 weekly sessions during preparatory periods and maintenance sessions every 7–10 days during competition periods. The program included lower-body exercises like half-squats, single-leg presses, hip flexions, and toe raises, performed with 4–12 repetitions at maximum effort. Testing measured leg press force and power, along with 6-second cycling sprint power, at regular intervals over the study period.
Results
First Part (1.5 years):
The strength training cyclists achieved substantial improvements compared to their endurance-only counterparts. After the first preparatory period, the HST group showed a mean increase in leg press force of 16% and cycling sprint power of 16%, which was maintained during the competition season. After completing 1.5 years of HST, the improvements reached 22% for leg press force and 22% mean cycling sprint power, while the endurance-only cyclists showed essentially no changes (1% cycling sprint power change).
Second Part (3.5 years total for E&S1):
One cyclist (E&S1) continued HST for the full 3.5 years, achieving a remarkable 44% increase in leg press force and 25% improvement in cycling sprint power. Importantly, leg press force increased progressively during each preparatory period (22%, 28%, 35%, and finally 44%), while cycling sprint power showed more variation with apparent plateaus between some periods.
Late Starter Results (E1→E&S):
The cyclist who began strength training after 2 years of endurance-only training still achieved substantial gains of 24% leg press force improvement and 22% cycling sprint power improvement after 1.5 years of HST.
Practical Applications
For endurance athletes, this study confirms that 2 weekly strength sessions during off-season periods can produce significant and lasting power improvements. The maintenance phase requires only one session every 7–10 days, making it highly manageable during competition periods. Athletes should expect some initial leg heaviness and soreness, which is why strength training should begin during preparatory periods rather than competition phases.
Key Takeaways
Heavy strength training produces substantial and sustained improvements in cycling sprint power among elite endurance athletes when performed consistently over multiple years. The gains can be maintained with minimal training frequency during competition periods, and starting strength training later still produces similar benefits within 1.5 years of consistent training. For mountain bikers and other endurance athletes requiring sprint power for starts, climbs, and finishing kicks, incorporating year-round strength training appears essential for maximising performance potential.
Reference
Rønnestad, B. R. (2022). Case Report: Effects of Multiple Seasons of Heavy Strength Training on Muscle Strength and Cycling Sprint Power in Elite Cyclists. Frontiers in Sports and Active Living, 4, 860685. https://doi.org/10.3389/fspor.2022.860685
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