For endurance athletes like road cyclists and runners, performance isn’t just about clocking endless kilometers. It’s about improving how efficiently your body uses energy. Research shows that combining endurance training with maximal strength training (heavy loads, low reps, and a focus on neural activation) can significantly boost performance.
🔍 What the Research Says
A landmark Norwegian study found that competitive road cyclists who added 8 weeks of maximal strength training improved their cycling economy by around 5%. That means they used less energy to ride at the same pace — leading to better endurance and faster times.
Here’s what’s even more impressive:
- Training was reduced in total volume, yet performance improved.
- There was no change in body weight or VO2 max.
- Time to exhaustion at maximal aerobic power increased.
“A 5% improvement in cycling economy can translate to a 5% improvement in time performance over a given distance.”
The takeaway? Strength doesn’t just make you stronger – it makes you more efficient.
🏃♂️🚴♂️ How to Apply It
If you’re a cyclist or runner in the Sutherland area looking to enhance performance, here’s what the research-backed plan suggests:
- Exercise: Half-squat
- Load: 4-repetition maximum (4RM)
- Sets: 4 sets
- Frequency: 2–3 sessions per week
This focused routine takes just 45 minutes per week and targets neural adaptations — teaching your muscles to generate more power with less effort.
✅ Pro Tip: Don’t mix in too many exercises. The key is focusing on true maximal strength with proper form.
💡 Why It Works
Maximal strength training enhances the neuromuscular system, allowing your muscles to produce the same force with less energy. Over time, that translates into:
- Better running and cycling economy
- Improved endurance
- Greater resilience to fatigue
🏋️♂️ Need Help Getting Started?
If you’re ready to incorporate strength into your program — or you’re dealing with a niggle that’s holding you back — our team at Physio Club Sutherland can guide you.
We’ll design a strength plan tailored to your goals and make sure your technique is on point. Whether you’re a weekend rider or training for your next event, we’ll help you unlock more power and endurance.
Book your performance consult today with our experienced physios at Physio Club Sutherland.
