DEBUNKED: 3 running & cycling strength training myths

Myth 1: Plyometrics always involve hundreds of huge box jumps and deep split lunges.

Debunked: It’s quality and selection over quantity and grandeur.

Plyometric exercises often appear daunting with social media showcasing runners and cyclists shadowed by towering boxes surrounded by pools of sweat. Whilst this may look impressive, these sessions are also pretty unrealistic for the everyday athlete.

Your plyometric sessions needn't be overly complex, nor lengthy, to be effective. They should be focused on quality, power, explosiveness, agility, and athleticism.

• Work at a complexity that reflects your experience; for example, let’s nail lunging safely, with good technique, before we begin to think about adding in jumps.

• Don’t overdo it! 50 ground contacts is a great place to start for your plyometric training.

BONUS! Free plyometric session for runners and cyclists.

Myth 2: Progress only comes from running/riding more not strength training.

Debunked: Strength training improves your running and riding.

The feeling like you should be running or riding rather than strength training because of time constraints is something that many runners and cyclists experience. And I get it! You don’t have an abundance of time in the week and thus the time you do have you want to be spending running and riding!

However, this is where things can get a little bit tricky; let’s contextualize this:

• You consistently run/ride 3-4x a week between September and January with no strength and conditioning training.

• You decide to progressively increase your training because you have an upcoming race in April. So, although still training 3-4x a week, the distance and intensity of your weekly training has likely increased (a lot!).

• You haven’t done anything strength training to support your body’s robustness and ability to handle that increase to your training volume and intensity.

  What often happens? … You get injured, and then have to take 6 weeks off with no running/riding.

This stop-start approach to training is so prevalent amongst runners and cyclists and what it actually means is that the fear of prioritizing strength training over running/riding is actually holding you back from consistent training, which then consequently affects your training consistency, performance, motivation...

Having the confidence and accountability in your training to cut down one of those run/bike sessions or finding the time for 30 mins a week of strength training (ideally 2x a week), will reduce your risk of injury, increase your performance on the road/trails and actually keep you running/riding more throughout the year.

BONUS! Free strength & conditioning program for runners and cyclists.

Myth 3: Squat until you drop! High-rep, low-load strength training.

Debunked: Minimum effective dose, maximum gains.

In the endurance world ‘more’ usually equals better outcomes. More consistency with your training, more overall volume to support your goals, more experience with the sport(s), more exposure to race/sportive environments… However this is not the case with strength training for endurance purposes, more does not equal better. 

Running and cycling are two highly repetitive, often one dimensional, sports. Your body is exposed to the same movement patterns over and over again. Jane in her 60 minute bike ride, where she averages 90rpm, completes a staggering 5,400 revolutions of the pedal stroke. Sam, with an average strides per minute of 170, clocks up 7,650 strides during his 45 minute run! These examples showcase how our bodies are extremely well-versed with high repetitions and low-load.

What this means is that we need a different stimulus from strength training; we don’t want you to squat until you drop, or do 80 reverse lunges. This approach only serves to induce extra fatigue which will then affect your running and riding through the rest of the week and an extra downside is that you’re not going to get much stronger at all from this as you’re already used to high-rep, low-load exercise through your running and cycling.

The smart strategy: Minimum effective dose for maximal gains 

This is the smart strategy for runners and cyclists to make the most out of their strength training, increase training and performance results whilst building robustness and reducing their risk of injury.

So, what does this look like? Simply put, “low-rep, high-load”.

For example, 3 sets of 8 reps with high-load. However, what we mean by ‘high-load’ or ‘heavy-load’ is completely subjective to you and your experience with strength training. For those just starting out, bodyweight is often enough to drive adaptions and solidify movement patters, however for those with years of experience of strength training, you could be using 100KG + on a back squat!

This is where training to rate of perceived exertion/reps in reserve is very beneficial to guide your strength and conditioning sessions.

Using RPE/Reps in reserve guide to guide your S&C sessions:

You can use RPE or Reps in reserve to guide the weight choices in your strength sessions. You are looking for a weight that gives you 6-7/10 effort level with 10 being a maximum, all-out effort for the number of repetitions in each set prescribed.

Alternatively you can use the ‘Reps in reserve’ guide. Choose a weight where you could complete 3-4 more repetitions after you finish the prescribed number of reps in each set.