Joar Hansen

Block periodization of high‐intensity aerobic intervals provides superior training effects in trained cyclists

The purpose of this study was to compare the effect of two different methods of organizing endurance training in trained cyclists. One group of cyclists performed block periodization, wherein the first week constituted five sessions of high‐intensity aerobic training (HIT), followed by 3 weeks of one weekly HIT session and focus on low‐intensity training (LIT) (BP; n = 10, VO2max = 62 ± 2 mL/kg/min). Another group of cyclists performed a more traditional organization, with 4 weeks of two weekly HIT sessions interspersed with LIT (TRAD; n = 9, VO2max = 63 ± 2 mL/kg/min). Similar volumes of both HIT and LIT was performed in the two groups. While BP increased VO2max, peak power output (Wmax) and power output at 2 mmol/L [la−] by 4.6 ± 3.7%, 2.1 ± 2.8%, and 10 ± 12%, respectively (P < 0.05), no changes occurred in TRAD. BP showed relative improvements in VO2max compared with TRAD (P < 0.05). Mean effect size (ES) of the relative improvement in VO2max, Wmax, and power output at 2 mmol/L [la−] revealed large to moderate effects of BP training compared with TRAD training (ES = 1.34, ES = 0.85, and ES = 0.71, respectively). The present study suggests that block periodization of training provides superior adaptations to traditional organization during a 4‐week endurance training period, despite similar training volume and intensity.

Effects of 12 weeks of block periodization on performance and performance indices in well-trained cyclists.

The purpose of this study was to compare the effects of two different methods of organizing endurance training in trained cyclists during a 12‐week preparation period. One group of cyclists performed block periodization (BP; n = 8), wherein every fourth week constituted five sessions of high‐intensity aerobic training (HIT), followed by 3 weeks of one HIT session. Another group performed a more traditional organization (TRAD; n = 7), with 12 weeks of two weekly HIT sessions. The HIT was interspersed with low‐intensity training (LIT) so that similar total volumes of both HIT and LIT were performed in the two groups. BP achieved a larger relative improvement in VO2max than TRAD (8.8 ± 5.9% vs 3.7 ± 2.9%, respectively, P < 0.05) and a tendency toward larger increase in power output at 2 mmol/L [la−] (22 ± 14% vs 10 ± 7%, respectively, P = 0.054). Mean effect size (ES) of the relative improvement in VO2max, power output at 2 mmol/L [la−], hemoglobin mass, and mean power output during 40‐min all‐out trial revealed moderate superior effects of BP compared with TRAD training (ES range was 0.62–1.12). The present study suggests that BP of endurance training has superior effects on several endurance and performance indices compared with TRAD.

Strength training improves performance and pedaling characteristics in elite cyclists.

The purpose was to investigate the effect of 25 weeks heavy strength training in young elite cyclists. Nine cyclists performed endurance training and heavy strength training (ES) while seven cyclists performed endurance training only (E). ES, but not E, resulted in increases in isometric half squat performance, lean lower body mass, peak power output during Wingate test, peak aerobic power output (Wmax), power output at 4 mmol L−1 [la−], mean power output during 40‐min all‐out trial, and earlier occurrence of peak torque during the pedal stroke (P < 0.05). ES achieved superior improvements in Wmax and mean power output during 40‐min all‐out trial compared with E (P < 0.05). The improvement in 40‐min all‐out performance was associated with the change toward achieving peak torque earlier in the pedal stroke (r = 0.66, P < 0.01). Neither of the groups displayed alterations in VO2max or cycling economy. In conclusion, heavy strength training leads to improved cycling performance in elite cyclists as evidenced by a superior effect size of ES training vs E training on relative improvements in power output at 4 mmol L−1 [la−], peak power output during 30‐s Wingate test, Wmax, and mean power output during 40‐min all‐out trial.

5-week block periodization increases aerobic power in elite cross-country skiers.

The purpose of this study was to compare the effect of two different methods of organizing endurance training in elite cross‐country skiers approaching the competition period. During the 5‐week intervention period, one group performed block periodization (BP; n = 10) with 5 and 3 high‐intensity sessions (HIT) during the first and third training week. One HIT was performed during the remaining weeks in BP, while the group performing traditional training organization (TRAD, n = 9) performed two weekly HIT except during the third week where they performed three HIT. HIT were interspersed with low‐intensity training (LIT) and both groups performed similar total amount of both HIT and LIT during the intervention. BP achieved a larger relative increase in peak power output and power output at a blood lactate concentration of 4 mmol/L than TRAD (4 ± 4 vs −3 ± 6% and 11 ± 10 vs 2 ± 4%, respectively, both P < 0.01). BP also increased maximal oxygen uptake by 2 ± 2% (P < 0.05), while no changes occurred in TRAD. The effect sizes of the relative improvement in these measurements revealed moderate effects of BP vs TRAD training. The present study suggests that block periodization of endurance training have superior effects on several endurance and performance indices compared with traditional organization.

Optimizing Interval Training at Power Output Associated With Peak Oxygen Uptake in Well-Trained Cyclists.

Abstract Rønnestad, BR and Hansen, J. Optimizing interval training at power output associated with peak oxygen uptake in well-trained cyclists. J Strength Cond Res 30(4): 999–1006, 2016—The purpose of this study was to investigate the acute physiological responses of interval protocols using the minimal power output (MAP) that elicits peak oxygen uptake (V[Combining Dot Above]O2peak) as exercise intensity and different durations of work intervals during intermittent cycling. In randomized order, 13 well-trained male cyclists (V[Combining Dot Above]O2peak = 67 ± 6 ml·kg−1·min−1) performed 3 different interval protocols to exhaustion. Time to exhaustion and time ≥ 90% of V[Combining Dot Above]O2peak were measured with MAP as exercise intensity, and work duration of the intervals equals either 80% of T max, 50% of T max, or 30 seconds with recovery period being 50% of the work duration at intensity equal to 50% of MAP. The major findings were that the interval protocol using 30-second work periods induced longer time ≥90% of V[Combining Dot Above]O2peak and longer work duration at MAP intensity than the interval protocols using work periods of 50% of T max or 80% of T max (p ⩽ 0.05). There was no difference between the protocols using work periods of 50% of T max or 80% of T max. In conclusion, the present study suggests that the 30-second work interval protocol acutely induces a larger exercise stimulus in well-trained cyclists than the protocols using work periods of 50% of T max or 80% of T max. The practical application of the present findings is that fixed 30-second work intervals can be used to optimize training time at MAP and time ≥90% of V[Combining Dot Above]O2peak in well-trained cyclists using MAP exercise intensity and a 2:1 work:recovery ratio.

10 weeks of heavy strength training improves performance-related measurements in elite cyclists

ABSTRACT Elite cyclists have often a limited period of time available during their short preparation phase to focus on development of maximal strength; therefore, the purpose of the present study was to investigate the effect of 10-week heavy strength training on lean lower-body mass, leg strength, determinants of cycling performance and cycling performance in elite cyclists. Twelve cyclists performed heavy strength training and normal endurance training (E&S) while 8 other cyclists performed normal endurance training only (E). Following the intervention period E&S had a larger increase in maximal isometric half squat, mean power output during a 30-s Wingate sprint (P < 0.05) and a tendency towards larger improvement in power output at 4 mmol ∙ L−1 [la−] than E (P = 0.068). There were no significant difference between E&S and E in changes in 40-min all-out trial (4 ± 6% vs. −1 ± 6%, respectively, P = 0.13). These beneficial effects may encourage elite cyclists to perform heavy strength training and the short period of only 10 weeks should make it executable even in the compressed training and competition schedule of elite cyclists.

Short-term performance peaking in an elite cross-country mountain biker

ABSTRACT Endurance athletes usually achieve performance peaks with 2–4 weeks of overload training followed by 1–3weeks of tapering. With a tight competition schedule, this may not be appropriate. This case investigates the effect of a 7-day overload period including daily high-intensity aerobic training followed by a 5-day step taper between two competitions in an elite cross-country mountain biker. Pre-test peak oxygen consumption was 89 ml·kg−1·min−1, peak aerobic power 6.8 W·kg−1, power output at 2 mmol·L−1 blood lactate concentration 3.9 W·kg−1, maximal isometric force 180 Nm and squat jump 21 cm. During overload, perceived leg well-being went from normal to very heavy. On day 1 after overload, vastus lateralis and vastus medialis EMGmean activity was reduced by 3% and 7%, respectively. Other baseline measurements were reduced by 3–7%. On day 4 of the taper, he felt that his legs were good and all measurements were 3–7% higher than before overload. On day 6 after the taper, his legs felt very good. This case shows that an elite mountain biker (11th in UCI World Cup one week prior to the pre-test) could achieve a rather large supercompensation by using a 12-day performance peaking protocol.

A time-saving method to assess power output at lactate threshold in well-trained and elite cyclists.

Abstract Støren, Ø, Rønnestad, BR, Sunde, A, Hansen, J, Ellefsen, S, and Helgerud, J. A time-saving method to assess power output at lactate threshold in well-trained and elite cyclists. J Strength Cond Res 28(3): 622–629, 2014—The purpose of this study was to examine the relationship between lactate threshold (LT) as a percentage of maximal oxygen consumption (V[Combining Dot Above]O2max) and power output at LT (LTW) and also to investigate to what extent V[Combining Dot Above]O2max, oxygen cost of cycling (CC), and maximal aerobic power (MAP) determine LTW in cycling to develop a new time-saving model for testing LTW. To do this, 108 male competitive cyclists with an average V[Combining Dot Above]O2max of 65.2 ± 7.4 ml·kg−1·min−1 and an average LTW of 274 ± 43 W were tested for V[Combining Dot Above]O2max, LT %V[Combining Dot Above]O2max, LTW, MAP, and CC on a test ergometer cycle. The product of MAP and individual LT in %V[Combining Dot Above]O2max was found to be a good determinant of LTW (R = 0.98, p < 0.0001). However, LT in %V[Combining Dot Above]O2max was found to be a poor determinant of LTW (R = 0.39, p < 0.0001). Based on these findings, we have suggested a new time-saving method for calculating LTW in well-trained cyclists. The benefits from this model come both from tracking LTW during training interventions and from regularly assessing training status in competitive cyclists. Briefly, this method is based on the present findings that LTW depends on LT in %V[Combining Dot Above]O2max, V[Combining Dot Above]O2max, and CC and may after an initial test session reduce the time for the subsequent testing of LTW by as much as 50% without the need for blood samples.