Optimizing strength training for running and cycling endurance performance: A review

Modelling of optimal training load patterns during the 11 weeks preceding major competition in elite swimmers

Periodization of swim training in the final training phases prior to competition and its effect on performance have been poorly described. We modeled the relationships between the final 11 weeks of training and competition performance in 138 elite sprint, middle-distance, and long-distance swimmers over 20 competitive seasons. Total training load (TTL), strength training (ST), and low- to medium-intensity and high-intensity training variables were monitored. Training loads were scaled as a percentage of the maximal volume measured at each intensity level. Four training periods (meso-cycles) were defined: the taper (weeks 1 to 2 before competition), short-term (weeks 3 to 5), medium-term (weeks 6 to 8), and long-term (weeks 9 to 11). Mixed-effects models were used to analyze the association between training loads in each training meso-cycle and end-of-season major competition performance. For sprinters, a 10% increase between ∼20% and 70% of the TTL in medium- and long-term meso-cycles was associated with 0.07 s and 0.20 s faster performance in the 50 m and 100 m events, respectively (p < 0.01). For middle-distance swimmers, a higher TTL in short-, medium-, and long-term training yielded faster competition performance (e.g., a 10% increase in TTL was associated with improvements of 0.1–1.0 s in 200 m events and 0.3–1.6 s in 400 m freestyle, p < 0.01). For sprinters, a 60%–70% maximal ST load 6–8 weeks before competition induced the largest positive effects on performance (p < 0.01). An increase in TTL during the medium- and long-term preparation (6–11 weeks to competition) was associated with improved performance. Periodization plans should be adapted to the specialty of swimmers.

Enhanced Strength and Sprint Levels, and Changes in Blood Parameters during a Complete Athletics Season in 800 m High-Level Athletes

The purpose of this study was to analyze changes in sprint, strength, hematological, and hormonal parameters in high-level 800 m athletes during a complete athletics season. Thirteen male athletes of national and international level in 800 m (personal best ranging from 1:43 to 1:58 min:ss) participated in this study. A total of 5 tests were conducted during a complete athletics season. Athletes performed sprint tests (20 and 200 m), countermovement jump (CMJ), jump squat (JS), and full squat (SQ) tests. Blood samples (red and white blood profile) and hormones were collected in test 1 (T1), test 3 (T3), and test 5 (T5). A general increase in the performance of the strength and sprint parameters analyzed (CMJ, JS, SQ, 20 m, and 200 m) during the season was observed, with a significant time effect in CMJ (P < 0.01), SQ (P < 0.01), and 200 m (P < 0.05). This improvement was accompanied by a significant enhancement of the 800 m performance from T3 to T5 (P < 0.01). Significant changes in some hematological variables: hematocrit (Hct) (P < 0.01), mean corpuscular volume (MCV) (P < 0.001), mean corpuscular hemoglobin content (MCHC) (P < 0.001), white blood cells count (WBC) (P < 0.05), neutrophils (P < 0.05), monocytes (P < 0.05), and mean platelet volume (MPV) (P < 0.05) were observed throughout the season. The hormonal response and creatin kinase (CK) did not show significant variations during the season, except for insulin-like growth factor I (IGF-1) (P < 0.05). In conclusion, our results suggest the importance of strength levels in middle-distance athletes. On the other hand, variations in some hematological parameters and a depression of the immune system occurred during the season. Therefore, monitoring of the mechanical, hematological and hormonal response in athletes may help coaches and athletes to optimize the regulation of training contents and may be useful to diagnose states of overreaching or overtraining in athletes throughout the season.

Nicotine effects on exercise performance and physiological responses in nicotine-naïve individuals: a systematic review

The purpose of this systematic review was to evaluate the effects of smokeless forms of nicotine on physiological responses and exercise performance. Methodology and reporting were based on the PRISMA statement. The intervention was defined as any product containing nicotine that did not require smoking. Searches were conducted across two electronic databases with supplementary approaches utilized. Studies were selected following set inclusion and exclusion criteria and checked by two independent authors. A modified PEDro scale was utilized to rate study quality with studies averaging 9·3/13. Six studies assessed exercise performance with endurance-based parameters reported as significantly improved with nicotine in one study, while anaerobic parameters were unaffected or decreased compared to placebo except in one study which reported enhanced leg extensor torque but no effect on countermovement jump or Wingate anaerobic capacity. Sixteen of 28 studies investigating physiological responses reported that nicotine significantly increased heart rate compared to placebo or control. Blood pressure and blood flow were also reported as significantly increased in multiple studies. While there is strong evidence of nicotine-induced changes in physiological function that would benefit physical performance, beneficial effects have only been reported on leg extensor torque and endurance performance by one study each. Subsequently, there is need for more research with strong methodological quality to definitively evaluate nicotine's potential as an ergogenic aid.

Effects of Combined Strength and Sprint Training on Lean Mass, Strength, Power, and Sprint Performance in Masters Road Cyclists

Del Vecchio, L, Stanton, R, Reaburn, P, Macgregor, C, Meerkin, J, Villegas, J, and Korhonen, MT. Effects of combined strength and sprint training on lean mass, strength, power, and sprint performance in masters road cyclists. J Strength Cond Res 33(1): 66-79, 2019-Strength and sprint-training exercises are integral part of training in many younger endurance cyclists to improve cycling efficiency and sprinting ability. This study was undertaken to examine whether muscle and performance characteristics could be improved in endurance-trained masters cyclist by adding strength and sprint-training stimuli into their training regimen. Twenty-five masters road cyclists were assigned to a combined strength and sprint-training group (CT; n = 9, 53.5 ± 9.3 years), a sprint-training group (ST, n = 7, 49.4 ± 4.8 years) or a control group (CG, n = 9, 56.9 ± 8.6 years). Before and after the 12 weeks intervention, whole body lean mass, total lower limb lean mass (LLLM), countermovement jump height, peak isometric torque of quadriceps and hamstring muscles were examined. For evaluation of sport-specific performance, 10-second sprint cycling peak power (PP10), total 30 seconds work (TW), PP output and flying 200-m time trial (TT) performance were assessed. No pretraining differences were observed between CT, ST, and CG groups for any of the dependant variables. After training, a significant (p < 0.05) between group difference was observed in TW between CT and CG groups. A significant effect of time (p < 0.05) was observed for LLLM in CT and ST groups, and for TT in the CT group. These results suggest including strength and sprint exercises in training can increase LLLM and sprint performance in endurance-trained masters road cyclists. Further research is warranted to find out an ideal pattern of training to maintain aerobic capabilities along with sprint performance in aging road cyclists.

The repeated bout effect of traditional resistance exercises on running performance across 3 bouts

This study investigated the repeated bout effect of 3 typical lower body resistance-training sessions on maximal and submaximal effort running performance. Twelve resistance-untrained men (age, 24 ± 4 years; height, 1.81 ± 0.10 m; body mass, 79.3 ± 10.9 kg; peak oxygen uptake, 48.2 ± 6.5 mL·kg^-1·min^-1; 6-repetition maximum squat, 71.7 ± 12.2 kg) undertook 3 bouts of resistance-training sessions at 6-repetitions maximum. Countermovement jump (CMJ), lower-body range of motion (ROM), muscle soreness, and creatine kinase (CK) were examined prior to and immediately, 24 h (T24), and 48 h (T48) after each resistance-training bout. Submaximal (i.e., below anaerobic threshold (AT)) and maximal (i.e., above AT) running performances were also conducted at T24 and T48. Most indirect muscle damage markers (i.e., CMJ, ROM, and muscle soreness) and submaximal running performance were significantly improved (P < 0.05; 1.9%) following the third resistance-training bout compared with the second bout. Whilst maximal running performance was also improved following the third bout (P < 0.05; 9.8%) compared with other bouts, the measures were still reduced by 12%-20% versus baseline. However, the increase in CK was attenuated following the second bout (P < 0.05) with no further protection following the third bout (P > 0.05). In conclusion, the initial bout induced the greatest change in CK; however, at least 2 bouts were required to produce protective effects on other indirect muscle damage markers and submaximal running performance measures. This suggests that submaximal running sessions should be avoided for at least 48 h after resistance training until the third bout, although a greater recovery period may be required for maximal running sessions.

Effects of resistance training frequency on cardiorespiratory fitness in older men and women during intervention and follow-up

This study investigated the effects of resistance training (RT) performed with different frequencies, including a follow-up period, on cardiorespiratory fitness in healthy older individuals. Eighty-eight men and women (69±3years, 167±9cm and 78±14kg) were randomly placed into four groups: training one- (M1=11, W1=12), two- (M2=7, W2=14), or three- (M3=11, W3=13) times-per-week or a non-training control group (MCon=11, WCon=9). During months 1-3, all subjects trained two-times-per-week while during the subsequent 6months, training frequency was set according to the group. Oxygen consumption (cycling economy: CE), gross efficiency (GE), blood lactate concentrations (La) and heart rate (HR) were evaluated during a submaximal cycle ergometer test. Hemoglobin (Hb), hematocrit (Hct), heart rate (HRrest) and body composition by DXA were also measured at rest. Maximal strength was measured by a 1-RM leg press test. Most improvements in CE, GE, La and HR occurred in all groups during months 1-3. No additional statistically significant improvements were observed during months 4-9, although effect sizes for the change in CE and GE at higher workloads indicated a dose-response pattern in men (CE at 75W: M1 g=0.13, M2 g=-0.58, M3 g=-0.89; 100W: M1 g=0.43, M2 g=-0.59, M3 g=-0.68) i.e. higher training frequency (two- and three-times-per-week versus one-time-per-week) led to greater improvements once the typical plateau in performance had occurred. Hb increased in W1 and W2, while no changes were observed in Hct or HRrest. 1-RM increased from months 1-3 in all intervention groups (except M2) and from month 4-9 only in M3 and in all women intervention groups. During follow-up, maximal strength was maintained but cycling economy returned to the baseline values in all training groups. These data indicate that RT led to significant improvements in cardiorespiratory fitness during the initial 3months of training. This was partly explained by the RT protocol performed but further improvements may require higher training frequency. These changes are likely to be originated by the improved cardiorespiratory functions rather than neuromuscular adaptations evidenced by a lack of significant relationship during the intervention as well as the divergent results during follow-up.

Effects of strength, explosive and plyometric training on energy cost of running in ultra-endurance athletes

The aim of the present study was to evaluate the effects of a 12-week home-based strength, explosive and plyometric (SEP) training on the cost of running (Cr) in well-trained ultra-marathoners and to assess the main mechanical parameters affecting changes in Cr. Twenty-five male runners (38.2 ± 7.1 years; body mass index: 23.0 ± 1.1 kg·m^-2; V˙O₂max: 55.4 ± 4.0 mlO₂·kg^-1·min^-1) were divided into an exercise (EG = 13) and control group (CG = 12). Before and after a 12-week SEP training, Cr, spring-mass model parameters at four speeds (8, 10, 12, 14 km·h^-1) were calculated and maximal muscle power (MMP) of the lower limbs was measured. In EG, Cr decreased significantly (p < .05) at all tested running speeds (-6.4 ± 6.5% at 8 km·h^-1; -3.5 ± 5.3% at 10 km·h^-1; -4.0 ± 5.5% at 12 km·h^-1; -3.2 ± 4.5% at 14 km·h^-1), contact time (t_c) increased at 8, 10 and 12 km·h^-1 by mean +4.4 ± 0.1% and t_a decreased by -25.6 ± 0.1% at 8 km·h^-1 (p < .05). Further, inverse relationships between changes in Cr and MMP at 10 (p = .013; r = -0.67) and 12 km·h^-1 (p < .001; r = -0.86) were shown. Conversely, no differences were detected in the CG in any of the studied parameters. Thus, 12-week SEP training programme lower the Cr in well-trained ultra-marathoners at submaximal speeds. Increased t_c and an inverse relationship between changes in Cr and changes in MMP could be in part explain the decreased Cr. Thus, adding at least three sessions per week of SEP exercises in the normal endurance-training programme may decrease the Cr.

Does Concurrent Training Intensity Distribution Matter?

Varela-Sanz, A, Tuimil, JL, Abreu, L, and Boullosa, DA. Does concurrent training intensity distribution matter? J Strength Cond Res 31(1): 181-195, 2017-Previous research has demonstrated the influence of intensity distribution on endurance training adaptations. However, no study has addressed the influence of intensity distribution on the effectiveness of concurrent training (CT). The main objective of this study was to compare the effects of 2 CT programs with different training intensity distribution and externally equated loads on physical fitness. Thirty-one sport science students volunteered and were evaluated for resting heart rate variability (HRV), countermovement jump, bench press, half squat, and maximum aerobic speed (MAS). All were randomly distributed into either a traditional-based training group (TT; n = 11; 65-75% of MAS, combined with 10-12 repetition maximum [RM]), polarized training group (PT; n = 10; 35-40% and 120% of MAS, combined with 5RM and 15RM), or control group (CG; n = 10). After 8 weeks of training (3 daysweek), TT and PT exhibited similar improvements in MAS, bench press, and half squat performances. No differences were observed between TT and PT groups for perceived loads. There were no changes in HRV for any group, although TT exhibited a reduction in resting heart rate. Compared with other groups, the PT group maintained jump capacity with an increment in body mass and body mass index without changes in body fatness. In conclusion, PT induced similar improvements in physical fitness of physically active individuals when compared with TT. However, PT produced a lower interference for jumping capacity despite an increment in body mass, whereas TT induced greater bradycardia. Extended studies with different intensity distributions should be conducted to better determine the dose-response of CT in various populations.

Concurrent exercise training: do opposites distract?

Specificity is a core principle of exercise training to promote the desired adaptations for maximising athletic performance. The principle of specificity of adaptation is underpinned by the volume, intensity, frequency and mode of contractile activity and is most evident when contrasting the divergent phenotypes that result after undertaking either prolonged endurance or resistance training. The molecular profiles that generate the adaptive response to different exercise modes have undergone intense scientific scrutiny. Given divergent exercise induces similar signalling and gene expression profiles in skeletal muscle of untrained or recreationally active individuals, what is currently unclear is how the specificity of the molecular response is modified by prior training history. The time course of adaptation and when 'phenotype specificity' occurs has important implications for exercise prescription. This context is essential when attempting to concomitantly develop resistance to fatigue (through endurance-based exercise) and increased muscle mass (through resistance-based exercise), typically termed 'concurrent training'. Chronic training studies provide robust evidence that endurance exercise can attenuate muscle hypertrophy and strength but the mechanistic underpinning of this 'interference' effect with concurrent training is unknown. Moreover, despite the potential for several key regulators of muscle metabolism to explain an incompatibility in adaptation between endurance and resistance exercise, it now seems likely that multiple integrated, rather than isolated, effectors or processes generate the interference effect. Here we review studies of the molecular responses in skeletal muscle and evidence for the interference effect with concurrent training within the context of the specificity of training adaptation.

10 weeks of heavy strength training improves performance-related measurements in elite cyclists

Elite cyclists have often a limited period of time available during their short preparation phase to focus on development of maximal strength; therefore, the purpose of the present study was to investigate the effect of 10-week heavy strength training on lean lower-body mass, leg strength, determinants of cycling performance and cycling performance in elite cyclists. Twelve cyclists performed heavy strength training and normal endurance training (E&S) while 8 other cyclists performed normal endurance training only (E). Following the intervention period E&S had a larger increase in maximal isometric half squat, mean power output during a 30-s Wingate sprint (P < 0.05) and a tendency towards larger improvement in power output at 4 mmol ∙ L^-1 [la^-] than E (P = 0.068). There were no significant difference between E&S and E in changes in 40-min all-out trial (4 ± 6% vs. -1 ± 6%, respectively, P = 0.13). These beneficial effects may encourage elite cyclists to perform heavy strength training and the short period of only 10 weeks should make it executable even in the compressed training and competition schedule of elite cyclists.

Effects of endurance training only versus same-session combined endurance and strength training on physical performance and serum hormone concentrations in recreational endurance runners

This study investigated the effects of endurance training only (E, n = 14) and same-session combined training, when strength training is repeatedly preceded by endurance loading (endurance and strength training (E+S), n = 13) on endurance (1000-m running time during incremental field test) and strength performance (1-repetition maximum (1RM) in dynamic leg press), basal serum hormone concentrations, and endurance loading-induced force and hormone responses in recreationally endurance-trained men. E was identical in the 2 groups and consisted of steady-state and interval running, 4-6 times per week for 24 weeks. E+S performed additional mixed-maximal and explosive-strength training (2 times per week) immediately following an incremental running session (35-45 min, 65%-85% maximal heart rate). E and E+S decreased running time at week 12 (-8% ± 5%, p = 0.001 and -7% ± 3%, p < 0.001) and 24 (-13% ± 5%, p < 0.001 and -9% ± 5%, p = 0.001). Strength performance decreased in E at week 24 (-5% ± 5%, p = 0.014) but was maintained in E+S (between-groups at week 12 and 24, p = 0.014 and 0.011, respectively). Basal serum testosterone and cortisol concentrations remained unaltered in E and E+S but testosterone/sex hormone binding globulin ratio decreased in E+S at week 12 (-19% ± 26%, p = 0.006). At week 0 and 24, endurance loading-induced acute force (-5% to -9%, p = 0.032 to 0.001) and testosterone and cortisol responses (18%-47%, p = 0.013 to p < 0.001) were similar between E and E+S. This study showed no endurance performance benefits when strength training was performed repeatedly after endurance training compared with endurance training only. This was supported by similar acute responses in force and hormonal measures immediately post-endurance loading after the training with sustained 1RM strength in E+S.

Early phase interference between low-intensity running and power training in moderately trained females

PURPOSE

The aim of the study was to investigate the effects of low-intensity running performed immediately after lower-body power-training sessions on power development.

METHODS

Twenty young females participated in 6 weeks, 3/week, of either lower body power training (PT) or lower body power training followed by 30 min of low-intensity running (PET) eliciting 60-70 % of maximal heart rate. The following were measured before and after the training period: counter-movement jump, isometric leg press force and rate of force development (RFD), half squat 1-RM, vastus lateralis fiber type composition and cross sectional area, resting intramuscular fiber conduction velocity (MFCV), and heart rate during the modified Bruce treadmill test.

RESULTS

Counter-movement jump height and peak power increased after PT (10.7 ± 6.2 and 12.9 ± 18.7 %, p < 0.05) but not after PET (3.4 ± 7.6 and 5.11 ± 10.94 %, p > 0.05). Maximum isometric force, RFD, and half squat 1-RM increased similarly in both groups. Muscle fiber type composition was not altered in either group. Muscle fiber cross sectional area increased only after PT (17.5 ± 17.4, 14.5 ± 10.4, 20.36 ± 11.3 %, in type I, IIA, and IIX fibers, respectively, p < 0.05). Likewise, mean MFCV increased with PT only (before: 4.53 ± 0.38 m s(-1), after: 5.09 ± 0.39 m s(-1), p = 0.027). Submaximal heart rate during the Bruce treadmill test remained unchanged after PT but decreased after PET.

CONCLUSION

These results suggest that low-intensity running performed after lower-body power training impairs the exercise-induced adaptation in stretch-shortening cycle jumping performance (vertical jump height, peak power), during the first 6 weeks of training, which may be partially linked to inhibited muscle fiber hypertrophy and muscle fiber conduction velocity.

The genetics of human running: ACTN3 polymorphism as an evolutionary tool improving the energy economy during locomotion

BACKGROUND

Covering long distances was an important trait to human evolution and continues to be highlighted for health and athletic status. This ability is benefitted by a low cost of locomotion (CoL), meaning that the individuals who are able to expend less energy would be able to cover longer distances. The CoL has been shown to be influenced by distinct and even 'opposite' factors, such as physiological and muscular characteristics, which are genetically inherited. In this way, DNA alterations could be important determinants of the characteristics associated with the CoL. A polymorphism in the ACTN3 gene (R577X) has been related to physical performance, associating the X allele with endurance and the R allele with strength/power abilities.

AIM

To investigate the influence of ACTN3 genotypes on the CoL.

SUBJECTS AND METHODS

One hundred and fifty healthy male individuals performed two constant speed tests (at 10 and 12 km/h) to determine the CoL.

RESULTS

Interestingly, the results showed that heterozygous individuals (RX genotype) presented significantly lower CoL compared to RR and XX individuals.

CONCLUSIONS

It is argued that RX genotype might generate an intermediate strength-to-endurance phenotype, leading to a better phenotypic profile for energy economy during running and, consequently, for long-term locomotion.

Strength training improves cycling performance, fractional utilization of VO2max and cycling economy in female cyclists

The purpose of this study was to investigate the effect of adding heavy strength training to well-trained female cyclists' normal endurance training on cycling performance. Nineteen female cyclists were randomly assigned to 11 weeks of either normal endurance training combined with heavy strength training (E+S, n = 11) or to normal endurance training only (E, n = 8). E+S increased one repetition maximum in one-legged leg press and quadriceps muscle cross-sectional area (CSA) more than E (P < 0.05), and improved mean power output in a 40-min all-out trial, fractional utilization of VO2 max and cycling economy (P < 0.05). The proportion of type IIAX-IIX muscle fibers in m. vastus lateralis was reduced in E+S with a concomitant increase in type IIA fibers (P < 0.05). No changes occurred in E. The individual changes in performance during the 40-min all-out trial was correlated with both change in IIAX-IIX fiber proportion (r = -0.63) and change in muscle CSA (r = 0.73). In conclusion, adding heavy strength training improved cycling performance, increased fractional utilization of VO2 max , and improved cycling economy. The main mechanisms behind these improvements seemed to be increased quadriceps muscle CSA and fiber type shifts from type IIAX-IIX toward type IIA.

The influence of sex, stroke and distance on the lactate characteristics in high performance swimming

Background

In order to achieve world-class performances, regular performance diagnostics is required as an essential prerequisite for guiding high performance sport. In high performance swimming, the lactate performance diagnostic is an important instrument in testing the sport specific endurance capacity. Although the role of lactate as a signaling molecule, fuel and a gluconeogenic substrate is accepted, lactate parameters are discussed concerning stability, explanatory power and interpretability.

Methods

We calculated the individual anaerobic threshold (IAT) of Bunc using the swimming-specific lactate threshold test by Pansold.

Results

The cross-sectional analysis (ANOVA) of n = 398 high performance swimmers showed significant effects for sex, stroke and distance on the IAT, the percentage of personal best time on the IAT (% of PB on IAT) and maximal lactate values (max. bLA). For the freestyle events the IAT decreased, % of PB on IAT and max. bLA increased from 100 to 400 m significantly in men and women. Women showed significantly higher % of PB on IAT with descriptive lower IAT in 7 of 8 analyzed events. Men showed significantly higher max. bLA in 5 of 8 events. In the second step, the analysis of 1902 data sets of these 398 athletes with a multi-level analysis (MLA) showed also significant effects for sex, swimming distance and stroke. For initial status and development over time, the effect sizes for the variables distance and sex were medium to large, whereas for stroke there were no or small effect sizes.

Discussion

These significant results suggest that lactate tests in swimming specifically have to consider the lactate affecting factors sex and distance under consideration of the time period between measurements. Anthropometrical factors and the physiology of women are possible explanations for the relative better performance for lower lactate concentrations compared to men.