尤其是在过去的五年中，我们看到了耐力运动员及其教练使用力量训练以帮助提高耐力表现的进展。但是，为什么它起作用？促进运动员提高能力的主要因素是什么？
When it comes to strength training, many athletes and coaches tend to think of the term “specific adaptation to imposed demands” (SAID Principle), and so they head to the gym and doexercises that mimic sports movements。虽然这是一个很好的开始，但是当我们退后一步并查看力量训练的主要管理原则以及如何适当地执行它以获得最大运动结果时，我们可以在健身房中完成更多的工作。
Let’s start from the desired outcome of any and all training we do: increased power output.
This is after all what we are after: An increase in your power output/ sustainable output, so that you can crush your opposition, and move up in the ranks.
电源输出有五个贡献者，所有贡献者都必须在高水平上工作，以最大程度地提高功率输出。
最大化功率输出的这五个贡献者包括：
Slide from TrainingPeaks University “Strength Training for Cycling” Course by Menachem Brodie
- Motor Control
- Movement Qualities
- Skill & Technique
- Energy Systems
- Stress
For the sake of brevity of this post, we’re going to stay “big picture” and simply mention that properly designed and executed strength training programs significantly increase an athletes motor control through use of the five fundamental human movement patterns:
- Push
- Pull
- 蹲
- Hinge
- 按
随着我们改善电动机的控制并在每个关节达到更好的肌肉平衡时，我们将看到运动员的运动质量可显着提高 - 骑自行车。这是正确设计的力量训练计划提供的最大的事情之一：运动员回归good postureand better balance at each of the joints. In return this allows the muscles to be at, or closer to, their “ideal resting length,” which is a key in attaining optimal performance.
但是，我们如何将其构建到我们的计划中？我们需要做什么才能使自己和运动员保持良好状态，并不断看到他们运动中更好的表现？
1.一致性
与任何运动训练一样，我们需要让运动员继续进行力量训练。你坐下吗？因为我要说的话可能会让你屈膝。全球巡回赛/ prot/ Pro骑手以外的所有运动员都应全年每周两到三次训练力量。
This is simply a truth that we must accept, and learn how to program appropriately for both ourselves and for each of our athletes. While during transition and base periods, the strength training sessions should be between 45 and 75 minutes in length, as we get into build and taper, these workouts can be as short as 20 minutes, dependent upon what the athlete’s level and needs are. At a minimum, outside of ProTour and WorldTour Riders, we should get at least one 45-minute strength training session a week.
This consistency allows the athlete continue to build their strength, and not start back from the ground up the following year. While many of you may say this impossible, it is in fact actually very easy to do, especially when one considers all of the different tools one can have an athlete use, including traditional barbells, dumbbells, machines, bands, kettlebells and suspension trainers (i.e. TRX).
2. Dynamic warm ups
Unfortunately the dynamic warm up tends to be very underrated when it comes to programming. Many think of warming up for strength training as simply using a lighter weight for one to three warm up sets, and then going right to work.
而这种热身是不可或缺的一部分properly training for strength, and is very valuable, a thoroughly thought out and designed dynamic warm up can not only prime the athlete for a great session, but it is also one of the best ways to consistently get the athlete the small corrective or “pre-hab” exercises they need in order to help them address major issues in the body. It also helps them both understand and develop how a regular warm-up ritual can help them get into a good flow before their session begins.
这个简单且身体上非常有效的力量训练计划可以帮助您开始攻入表现的心理方面，通常是运动员缺少的链接，以释放自行车上的全部潜力。
3.复合集
Also known as “super sets,” these are the structuring of a strength program based on the “balancing” principle can really work magic for you or your athlete.
作为耐力运动员，我们绝不能忽视这样一个事实，即要变得更好，要使我们的运动变得更好，我们必须在练习我们的运动的道路上，并努力匹配这项运动的技能，技术和能源需求，至少六个如果我们想看看进度，则每周八个小时。
这向我们展示了许多人认为将力量训练纳入运动员计划的最大障碍：时间。
While some may feel time crunched when it comes to strength training, this “crunch” actually affords us a great advantage, as it becomes far easier to follow a super set-style program.
Compound sets are programed primarily with opposing or complimentary movements, such as a bench press and a seated cable row. However, while this is a nice way to think of compound movements, there is an even more dialed in approach that we can take by matching together one of the fundamental five movements above with a complimentary “prehab/ rehab” movement can prove to be massively productive and beneficial for you or your athlete.
例如，将哑铃卧推与半跪着的latissimus redorsi伸展一起配对。尽管卧推运动被视为“运动特定”运动，但lats往往会很短，随着时间的流逝，许多骑自行车者和铁人三项运动员都遭受的肩膀疼痛和问题可以发挥领导作用。
复合套件，再加上精心策划和经过深思熟虑的动态热身，为您的力量训练计划增添了强大的力量和效力，使您的运动员不仅可以最大程度地提高其时间力量训练，而且可以通过帮助通过帮助更多地提高自行车的表现解决关节的不平衡，以及您或您的运动员可能面临的运动缺陷/挑战。
请继续关注本系列的第二部分，以获取更多的运动素质，电动机控制和特殊考虑，这些因素必须在为您或您的运动员制定力量训练计划时。
If you’d like to learn about more about strength training for cyclists, you can sign up for the most detailed and thorough online program available. My“Strength Training for Cyclists”course is available exclusively at TrainingPeaks University. See more details about it in the short video introduction below.
The program offers you more than eight hours of expert information on the science and practice of building strength training programs that have maximum impact, and help you and your athletes not only increase their power on the bike, but also improve their quality of life off the bike.
