Balancing Strength and Endurance for Athletes

The ability to climb mountains well is determined by many components, such as form, mentality, and leg strength. Cycling is seen as a cardio activity, but it is a killer workout for the legs, especially the bike climb.

Author

Paco Raven
July 16th, 2024

Welcome to The Stoiclete! Your go-to spot for athletic insights and inspiration. Every Monday, we're here to help you level up your game by answering questions from you and other athletes about athletic performance. Learn from other sports and get the edge on your competitors in just 5 minutes. If you were forwarded this message, you can sign up for the weekly email here.

Here’s what we got for you in today’s edition:

  • Discover the secrets behind mastering the legendary Alpe d'Huez bike climb.

  • Uncover the balance between strength and endurance for optimal cycling performance.

  • Learn targeted exercises to boost power and stability for uphill biking success.

In Our Mailbox

Welcome to 'In Our Inbox' where we tackle your burning questions on athletic performance. Got a question? Send it our way - your question could be featured next! Let’s dive into today’s situation:

Hi,

I'm an aspiring professional cyclist. I've noticed that my power during uphill climbs in races is lacking. While my cycling technique is solid, I know I need to focus on strength training to improve my power. Could you help me with a custom strength training plan specifically for increasing power for uphill cycling?

Thanks,

The most famous bike climb in the world is located in France and is called Alpe d'Huez. Climbing mountains by bike has long been a part of professional cycling races. The ability to climb mountains well is determined by many components, such as form, mentality, and leg strength. Cycling is seen as a cardio activity, but it is a killer workout for the legs, especially the bike climb.

In sports that need both strength and endurance, it can be hard to balance the two. Having too much muscle can make you less agile, while too little muscle means you might not be strong enough. The key is to figure out which is more important for you and adjust your training.

For example, if you need more endurance, focus on endurance training and do strength training twice a week with high intensity instead of splitting your efforts equally. Both strength and endurance can work together if you have a clear goal.

Note from me

On Your Mark

Every sport has primary muscles that are engaged when performing the necessary movements. In cycling, these are the quads and glutes that provide the power during pedaling.

Besides being responsible for power production while cycling, these muscles are also responsible for balance. During cycling, various muscles throughout the entire body are constantly engaged to pedal and stay upright. The leg muscles provide the strength, and upper body muscles, such as the core, ensure stability.

Our muscles consist of three types of muscle fibers: slow twitch (type 1), fast twitch (type 2a), and fast twitch (type 2b). To easily explain the difference, each type has a different purpose. Type 1 fibers have little strength but a lot of endurance. Type 2 fibers generate a lot of strength but fatigue quickly.

Cycling can be seen as a cardio exercise, so you will primarily use type 1 fibers while riding. When we look back at the question posed, it was about uphill cycling, and in that case, you use type 2 fibers.

Strength is most important in climbing and sprinting during cycling, and type 2 fibers will be engaged. This can be recognized because you fatigue more quickly after these activities and cannot sustain them for long.

Get Set

To improve in uphill biking, it's essential to accumulate kilometers in the mountains. Not everyone always has access to a hilly landscape for cycling, so there are other ways to gain more power.

These methods certainly include strength training, which can be done alongside regular bike workouts. Engaging in strength training increases muscle strength by creating more muscle fibers that can be utilized.

A cyclist doesn't need to achieve the strength of, for example, a bodybuilder. However, it is valuable to work towards a strength goal that a level 1 uphill biker should have. The benchmarks for this are listed in the table below.

Strength benchmarks for endurance athletes (climbing)

Cyclists who want more power during uphill biking should focus on the following muscles during strength training. During uphill biking, the quads and glutes are the most engaged for power. These muscles can be best trained with squats,

front squats, glute bridges, and Romanian deadlifts. During strength training, attention can also be given to increasing core and upper body strength. Having a strong core and upper body makes it easier to stay stable and lose less energy. Energy that you can put into the muscles doing the hard work of cycling uphill.

Go

  • Warm-Up: 5-10 minutes of light cardio and dynamic stretches

  • Main Workout: Focus on compound movements targeting the quads, glutes, and core.

    • Squats: 3 sets of 8-12 reps

    • Front Squats: 3 sets of 8-12 reps

    • Glute Bridges: 3 sets of 12-15 reps

    • Romanian Deadlifts: 3 sets of 8-12 reps

    • Core Work (e.g., planks, Russian twists): 3 sets of 1-minute holds or 15 reps

  • Cool Down: 5-10 minutes of stretching focusing on the legs and core

Around The Stadium

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DISCLAIMER: None of the content provided in this newsletter constitutes medical, training, or performance advice. This newsletter is strictly educational and is not intended to be a substitute for professional guidance or personalized coaching. Please be mindful of your limitations and perform exercises at your own risk.