Thursday, September 6, 2012
The importance of strength training
I believe, though, that there is enough evidence both scientifically and anecdotally to make me a firm advocate of strength training as a means to injury prevention and performance improvement, particularly in master’s athletes who have years of unaddressed muscle imbalances and muscle weaknesses.
The problem with strength training compared to a swim, bike or run workout is this: delayed gratification. You go out for a bike workout, for example, and you know immediately whether you had a good day -- you hit your power goals or you didn't. Integrating gym workouts into your routine requires patience because the improvements are not immediately obvious, the workouts are often monotonous, and who wouldn't rather be outside on a gorgeous day? But, the benefits of strength training are numerous, and even for a time crunched athlete, it is worth shifting the schedule a little to fit in some gym work. I outline just a few of the important reasons below.
On average, the non-exercising population loses about 10% of muscle mass per decade. A proper exercise program can reduce this to 1%. According to Robin Galaskewicz, a kinesiologist who has helped me recover from my rib injury, Masters athletes in particular need to increase motion and strength in the pelvis and thoracic spine because aging and the accumulation of repetitive forward motion causes weaknesses and loss of flexibility.
Robin has told me that there is a significant impact in sparing muscle and maintaining flexibility. The rate of injury can be markedly reduced by developing stronger muscles, tendons, fascia, ligaments and bones which in turn can prevent injuries common to triathletes: shin splits, stress fractures, lower back pain, knee problems and hip injuries. Now, who doesn't want to reduce the risk of injury?
Also, stronger muscles increase power, improve exercise economy (the ability to swim, bike or run faster over a given distance due to reduced oxygen consumption), and increase basal metabolic rate contributing to improved body composition. Sounds good, right?
The various studies examining the association between strength training and endurance performance have generally looked at two types of workouts: explosive training (i.e. plyometrics) and resistance training (i.e multiple sets of an exercise with higher repetitions).
In 1999, Paavolainen showed that explosive training improved the 5K time in well-trained endurance athletes and they concluded that the improvement was due to increased running economy. Spurs in 2003 replicated this finding when looking at the effect of explosive training on 3k running performance.
Paton showed similar results with cycling in 2005; his results showed that explosive training increased sprint and endurance power in well-training cyclists due to enhanced exercise efficiency and increased VO2max.
Resistance training has also shown benefits to endurance athletes, particularly in those who are less well trained. Studies have not shown measurable increases in VO2max or lactate threshold in athletes who integrated a resistance training program into their training. However, resistance training has been linked to improved running and cycling economy and increased time to exhaustion, both for cycling and running.
How does this apply to you? Integrate a strength program that consists of a combination of explosive and resistance training. During the off season you should try to do strength workouts 3-4 days per week and during the season focus on a maintenance program 2 days per week.