Strength Training Improves Endurance Adaptation

Study shows that strength training can enhance mitocondrigal biogenesis, which is something we chase with endurance training. One hour of moderate intensity cycling followed by pretty strenuous lower body strength training actually increased endurance adaptation.

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Is it possible to time your strength training in such a way that it doesn’t affect your cycling training? Coach Chad dives deep into interference-effect and if it is worthy of concern, as well as a guide to training plans for KOMs of different durations, how training fatigue and freshness can mask adaptations and much more in Episode 341 of the Ask a Cycling Coach Podcast!

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TOPICS COVERED IN THIS EPISODE

0:00 Intro

2:56 How to stop failing workouts

10:07 XTERRA World Championships

15:50 Deep dive on timing strength training and cycling

56:54 Rapid Fire questions

1:13:55 TrainerRoad’s Polarized Training Plans

1:18:03 Guide to KOMs of different durations

1:25:25 Can you treat knee injuries while training?

1:36:42 How fatigue and freshness can mask adaptations

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RESOURCES MENTIONED IN THIS EPISODE

- Evaluation of performance improvements following either resistance training or sprint interval based concurrent training

- Development of Maximal Dynamic Strength During Concurrent Resistance and Endurance Training in Untrained, Moderately Trained, and Trained Individuals: A Systematic Review and Meta-analysis

- Effects of high-intensity interval cycling performed after resistance training on muscle strength and hypertrophy

- Concurrent Training with Different Aerobic Exercises

- Interference between Concurrent Resistance and Endurance Exercise: Molecular Bases and the Role of Individual Training Variables

- Impact of low-volume concurrent strength training distribution on muscular adaptation

- Using Molecular Biology to Maximize Concurrent Training

- Decrease in Akt/PKB signalling in human skeletal muscle by resistance exercise

- Skeletal muscle amino acid transporter expression is increased in young and older adults following resistance exercise

- Resistance exercise enhances the molecular signaling of mitochondrial biogenesis induced by endurance exercise in human skeletal muscle

- Concurrent Training for Sports Performance: The Two Sides of the Medal

- The physiological effects of concurrent strength and endurance training sequence: A systematic review and meta-analysis

- Concurrent exercise training: Do opposites distract?

- Concurrent exercise and muscle protein synthesis: Implications for exercise countermeasures in space

- Caloric restriction induces anabolic resistance to resistance exercise

- Low muscle glycogen concentration does not suppress the anabolic response to resistance exercise

- Resistance exercise enhances the molecular signaling of mitochondrial biogenesis induced by endurance exercise in human skeletal muscle

- Interference of strength development by simultaneously training for strength and endurance

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