The addition of resistance training to cycling programmes is becoming increasingly common. Coaches and riders alike are realising the benefits of including some form of cross training in riding programmes. With the ultimate goal of these benefits being an increase in performance on the bike other benefits include decreased risk of injury on the bike and in the unfortunate event of a fall, increased bone mineral density and an increased perceived enjoyment while riding.
Although the increase in the addition of cross training to cycling programmes is a positive the exact prescription of the mode of training, intensity, and volume seems to still vary depending on whom you speak to. One concept is the addition of plyometrics to a training programme to increase power. To better understand if this is an effective strategy for a cyclist to incorporate, we first need to understand exactly what is meant by the term plyometrics. Plyometric exercises involve a rapid transition from eccentric muscle contraction to concentric muscle contraction. This concept is known as the stretch-shortening cycle and can be compared to stretching an elastic band and then letting it go. Plyometric exercises have proven to be beneficial in sports that involve a lot of cutting, jumping, and running. However, the prescription of these exercises should be closely monitored due to the stress they place on the muscle tissue and tendons. Overprescription of these movements can result in injury or even negative performance gains.
Due to the nature of cycling, the physical demands of the sport requires repeated submaximal as well as maximal efforts with the feet in a fixed position. While these repeated efforts do often require maximal power output, they are not classified as plyometric due to the lack of the stretch shortening cycle. This is often the reason that cyclists who incorporate plyometrics into their routine end up getting injured, because their skeletal tissue is unable to handle the repeated eccentric load placed on it.
Assuming the goal of an athlete's off the bike resistance training programme is to increase their power on the bike the programme should be designed with a few considerations in mind.
- What is their experience in the gym?
- What are their movement mechanics like?
- What phase of training are they in on their riding programme?
- How often do they incorporate resistance training in a week?
- Have they consulted a professional about adequate prescription?
The reason that these questions need to be answered is because the plyometric training is an advanced training technique although it may seem simple. Before prescribing a plyometric exercise, a trainer should ensure that the movement mechanics of that athlete are sound and safe. Additionally, the athlete may be considered strong on the bike, but a trainer should ensure that the athlete is strong enough and incorporate strength exercises that develop lower body strength to ensure the skeletal tissue can manage and distribute the load associated with plyometric exercises. In addition, adequate recovery is essential to reap the performance benefits of plyometrics. If an athlete is incorporating plyometrics multiple times a week in addition to riding this will not allow for adequate recovery time and in turn hinder their performance and increase the delayed onset of muscle soreness (DOMS).
This begs the question, if plyometrics are good for increasing power but are a risky addition to a cycling programme, how would a cyclist increase their power? There is one common denominator when it comes to increasing power, be it on the bike or for a different sport. To increase power, you need to increase your strength. Tissue capacity or strength forms the base of the pyramid. This is demonstrated by research done on elite cyclists that participated in a structured strength resistance training programme that did increase their power output or had a decreased perceived effort to produce similar power values. Additionally, power training can be done without incorporating the stretch-shortening cycle. The concept of power training is for the athlete to produce a maximal effort (force) in the shortest amount of time. The prescription of this can be done under load or simply with body weight and is removing the eccentric (stretch) component. An example of this would be a “squat jump” starting from a sitting or de-loaded position. This rapid production of power to achieve the jump is like the requirement placed on a rider if they needed to maximally produce force through the pedals in a sprint on the bike. With the prescription of power, training needs to be planned and periodised. It should aim to reap the rewards of a well-executed strength phase.
So, in conclusion, to answer the question if plyometrics should be included to increase power, the answer is no. Not in its raw form unless there is a specific outcome that a trainer and athlete are looking to achieve. To increase power athletes should consult a professional and receive an individualised, periodised resistance training programme that looks to lay a good strength and technical familiarity before extracting power.
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