[Raoul in L.A.]

In beginner triathletes the main limiter is muscular & aerobic endurance. After reading this study why not train beginners with a program based on muscular endurance strength training. Many beginners fall to injuries due to a lack of structural preparedness. By strength training, a competent structural exam, minimal aerobic training, one could build the necassary skelatal strength, muscle/endurance strength thru strength training. As the athlete progresses and body becomes accustemed to the NEW sport he or she can decrease the amount of strength training & increase the amount of sport specific training. just a theory


Eur J Appl Physiol 2002 Nov;88(1-2):50-60 Related Articles, Links


Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones.

Campos GE, Luecke TJ, Wendeln HK, Toma K, Hagerman FC, Murray TF, Ragg KE, Ratamess NA, Kraemer WJ, Staron RS.

Department of Biomedical Sciences, College of Osteopathic Medicine, Ohio University, Irvine Hall, rm 430, Athens, OH 45701, USA.

Thirty-two untrained men [mean (SD) age 22.5 (5.8) years, height 178.3 (7.2) cm, body mass 77.8 (11.9) kg] participated in an 8-week progressive resistance-training program to investigate the "strength-endurance continuum". Subjects were divided into four groups: a low repetition group (Low Rep, n=9) performing 3-5 repetitions maximum (RM) for four sets of each exercise with 3 min rest between sets and exercises, an intermediate repetition group (Int Rep, n=11) performing 9-11 RM for three sets with 2 min rest, a high repetition group (High Rep, n=7) performing 20-28 RM for two sets with 1 min rest, and a non-exercising control group (Con, n=5). Three exercises (leg press, squat, and knee extension) were performed 2 days/week for the first 4 weeks and 3 days/week for the final 4 weeks. Maximal strength [one repetition maximum, 1RM), local muscular endurance (maximal number of repetitions performed with 60% of 1RM), and various cardiorespiratory parameters (e.g., maximum oxygen consumption, pulmonary ventilation, maximal aerobic power, time to exhaustion) were assessed at the beginning and end of the study. In addition, pre- and post-training muscle biopsy samples were analyzed for fiber-type composition, cross-sectional area, myosin heavy chain (MHC) content, and capillarization. Maximal strength improved significantly more for the Low Rep group compared to the other training groups, and the maximal number of repetitions at 60% 1RM improved the most for the High Rep group. In addition, maximal aerobic power and time to exhaustion significantly increased at the end of the study for only the High Rep group. All three major fiber types (types I, IIA, and IIB) hypertrophied for the Low Rep and Int Rep groups, whereas no significant increases were demonstrated for either the High Rep or Con groups. However, the percentage of type IIB fibers decreased, with a concomitant increase in IIAB fibers for all three resistance-trained groups. These fiber-type conversions were supported by a significant decrease in MHCIIb accompanied by a significant increase in MHCIIa. No significant changes in fiber-type composition were found in the control samples. Although all three training regimens resulted in similar fiber-type transformations (IIB to IIA), the low to intermediate repetition resistance-training programs induced a greater hypertrophic effect compared to the high repetition regimen. The High Rep group, however, appeared better adapted for submaximal, prolonged contractions, with significant increases after training in aerobic power and time to exhaustion. Thus, low and intermediate RM training appears to induce similar muscular adaptations, at least after short-term training in previously untrained subjects. Overall, however, these data demonstrate that both physical performance and the associated physiological adaptations are linked to the intensity and number of repetitions performed, and thus lend support to the "strength-endurance continuum".

[MKUltra]

IMO the high rep sets are too difficult. They leave you too fatigued to do any significant training the next day. For me the most important thing is training on the bike. High rep sets basically interfere with that training. I do get strong from them, but at the cost of cycling specific training. Also I add muscle easily and the added weight is a disadvantage.

Now I limit my strength training to medium rep sets. This allows me to recover faster and spend more time on the bike. I do muscular endurance work on the bike. I do tempo rides or big gear workouts like spend :30-1:00hr in my 53x14 on a flat route-I keep cadence low like 60rpm. This develops muscular endurance fast.

MKUltra

[Jaymacmurphy]

what does 53x14mean?also what is a tempo ride?:confused:

[skigjc]

53x14 sounds like a gear ratio. 53 tooth sprocket on the front and 14 tooth on the back? Just a guess.
A tempo ride is one in which you try to maintain a steady speed (e.g. up tempo) for a sustained period of time.

[JustsayMo]

It would be interesting to see a similar study using endurance athlete subjects, who continue with their cardio conditioning regiment but add the various strength training protocols.

Is data collected from "untrained individuals" doing only strength training relative to trained athletes who have a more advanced and diverse level of conditioning?

[NealeinMI]

I am currently trying to determine the best weight training routine to include in my overall training plan. For over 30 years I have trained for strength and size, and know how to pack on muscle. But I'm just learning when it comes to increasing strength and muscular endurance without adding slabs of muscle. It seems that everyone has an opinion as to the best route for endurance athletes to take, and no two opinions seem to be the same. I've heard everything from one set of very heavy weights performed very slowly, to several sets of 50+ reps, and everything inbetween. By default I've taken a middle ground approach. Three sets of 12-15 reps with a shorter rest between sets and exercises. Plus I am not training legs at all. I prefer MKUltra's method of pushing some big gears once in awhile.

About the only advice I've taken anything from so far is "Build endurance by the miles on the bike, running, or swimming." So weights are merely a side dish to the meat and potatoes of swimming/biking/running.