Effects of Alternating Unilateral vs. Bilateral Resistance Training on Sprint and Endurance Cycling Performance in Trained Endurance Athletes: A 3-Armed, Randomized, Controlled, Pilot Trial

Abstract

Ji, S, Donath, L, and Wahl, P. Effects of alternating unilateral vs. bilateral resistance training on sprint and endurance cycling performance in trained endurance athletes: A 3-armed, randomized, controlled, pilot trial. J Strength Cond Res 36(12): 3280-3289, 2022-Traditional preparatory resistance training for cyclists mainly relies on simultaneous bilateral movement patterns. This lack of movement specificity may impede transfer effects to specific aerobic and anaerobic requirements on the bike. Hence, this study investigated the effects of resistance training in alternating unilateral vs. simultaneous bilateral movement pattern on strength and anaerobic as well as aerobic cycling performance indices. Twenty-four trained triathletes and cyclists (age: 31.1 6 8.1 years; V Ȯ2 max: 57.6 6 7.1 ml•min 21 •kg 21 ) were randomly assigned to either an alternating unilateral (AUL), a simultaneous bilateral (BIL) training group or a control group (CON). Ten weeks of resistance training (4 3 4-10 repetition maximum) were completed by both training groups, although CON maintained their usual training regimen without resistance training. Maximal strength was tested during isometric leg extension, leg curl, and leg press in both unilateral and bilateral conditions. To compare the transfer effects of the training groups, determinants of cycling performance and time to exhaustion at 105% of the estimated anaerobic threshold were examined. Maximal leg strength notably increased in both training groups (BIL: ;28%; AUL: ;27%; p , 0.01) but not in CON (;6%; p . 0.54). A significant improvement in cycling time trial performance was also observed in both training groups (AUL: 67%; BIL: 43%; p , 0.05) but not for CON (37%; p 5 0.43). Bilateral group exhibited an improved cycling economy at submaximal intensities (;8%; p , 0.05) but no changes occurred in AUL and CON (;3%; p . 0.24). While sprint cycling performance decreased in CON (peak power: 26%; acceleration index: 215%; p , 0.05), improvement in favor of AUL was observed for acceleration abilities during maximal sprinting (20%; d 5 0.5). Our pilot data underpin the importance of resistance training independent of its specific movement pattern both for improving the endurance cycling performance and maximal leg strength. Further research should corroborate our preliminary findings on whether sprint cycling benefits favorably from AUL resistance training.

Pedal Quadrant-Specific Strength and Conditioning Considerations for Endurance Cyclists

“…Considering the sport of cycling, strength training that incorporates multiple exercises that target flexion and extension of the hip, knee, and ankle has been shown to improve cycling performance (1,36,57,66). However, when single strength exercises (e.g., a Smith machine squat) have been prescribed in isolation, translation to enhanced cycling performance has been much poorer (14,53,64).…”

“…Ji et al (36) investigated the effects of heavy strength training using a unilateral versus bilateral approach and noted significant improvements in time to exhaustion and submaximal economy from bilateral training. However, sprint cycling performance was improved in unilateral and bilateral training groups albeit the improvement from bilateral training was slightly greater.…”

“…Despite the performance improvements in the above measures, there are equivocal findings on the effects of strength training performance on V Ȯ2 max (14,41,64,66), % V Ȯ2 max at the lactate threshold (58,64,66), and economy in highly trained cyclists (1,36,55,56,58). Although Sunde et al (64) demonstrated improvements in cycling economy in "competitive cyclists," it is important to note that the cyclists involved had an average V Ȯ2 max of 63.4 mL$kg 21 $min 21 and an average cycling training volume of approximately 5.2 hours per week, making these athletes "moderately" trained.…”

“…Based on the line of thinking that expression of force is important to sports performance, it is logical that an athlete should train in such a way to enhance this force orientation including during strength training. Considering the sport of cycling, strength training that incorporates multiple exercises that target flexion and extension of the hip, knee, and ankle has been shown to improve cycling performance (1,36,57,66). However, when single strength exercises (e.g., a Smith machine squat) have been prescribed in isolation, translation to enhanced cycling performance has been much poorer (14,53,64).…”

“…Although Sunde et al (64) demonstrated improvements in cycling economy in “competitive cyclists,” it is important to note that the cyclists involved had an average V̇ o 2 max of 63.4 mL·kg −1 ·min −1 and an average cycling training volume of approximately 5.2 hours per week, making these athletes “moderately” trained. Nevertheless, improvements in cycling economy have been observed in national-level cyclists and triathletes at submaximal intensities (36), well-trained cyclists after prolonged submaximal cycling (57), and in less well-trained (6) and masters (42) cyclists after heavy strength training.…”