Bent Rønnestad, PhD | EP#386
That Triathlon Show
The Benefits of Strength Training
I would recommend a minimum of eight weeks but preferably longer and then my standard recommendation is two sessions per week. And with the heavy strength for cycling you said five to ten repetition maximum. So that's actually a bit higher than than I thought you would say. No, we have used that range more or less in all of us that is. It's beneficial also when we express power per kilo body mass.
Bent Rønnestad, PhD, is a professor at the Inland Norway University of Applied Sciences. Bent has been heavily influential in the sports science world in areas such as concurrent training, high intensity interval training, periodisation, and heat training.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Is time near VO2max a good indicator for the effectiveness of an interval workout?
-Different types of interval sessions: short intervals, traditional long intervals, fast start long intervals, and variable long intervals
-How do the above types of sessions compare for acute responses (e.g. time at VO2max) and for training adaptations and performance improvements?
-Periodisation of interval training
-An overview of heat training and adaptations in both hot and temperate conditions
-Specific protocols used to increase hemoglobin mass, markers of performance and performance, and maintenance protocols
-For whom is heat training a recommended?
-How does heat training compare to altitude?
SHOWNOTES:
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LINKS AND RESOURCES:
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Bent's Research Gate profile
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Heat Training Efficiently Increases and Maintains Hemoglobin Mass and Temperate Endurance Performance in Elite Cyclists - Rønnestad et al. 2022
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Heat suit training increases hemoglobin mass in elite cross‐country skiers - Rønnestad et al. 2022
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Five weeks of heat training increases hemoglobin mass in elite cyclists - Rønnestad et al. 2020
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High or Hot – Perspectives on altitude camps and heat acclimation training as preparation for prolonged stage races - Nybo et al. 2022
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Systemic and muscular responses to effort-matched short intervals and long intervals in elite cyclists - Almquist et al. 2020
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Superior performance improvements in elite cyclists following short intervals vs. effort‐matched long intervals training - Rønnestad et al. 2020
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Optimizing Interval Training Through Power-Output Variation Within the Work Intervals - Bossi et al. 2019
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Increasing Oxygen Uptake in Well-Trained Cross-Country Skiers During Work Intervals With a Fast Start - Rønnestad et al. 2019
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Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis - Schumann et al. 2022
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