I consider I have extra muscle mass than is desirable, notably in my higher body, for the game of triathlon. I’m lean though I really feel as if losing a few of this muscle mass is fascinating for improved watts/kg and my operating speed. I still do strength coaching, however the focus is on power and better rep work with minimal concentrate on upper physique. Resistance coaching is sweet for you, particularly if you are a middle-aged endurance athlete who isn’t pursuing a paycheck from endurance sports. You may achieve a number of pounds, you could stay at the identical weight and enhance physique composition , or you might even lose weight. In any state of affairs you’ll gain energy and ultimately you may be a better, more well-rounded athlete.
Based on the data from the study, there seems to be a “ceiling” at which increases in muscle mass don’t result in further will increase in VO2max. You might get some endurance results from the low weight / high rep strategy, however that’s a waste of your time in the fitness center. You swim/bike/run to build your endurance far more specifically on your objectives. Use the fitness center to construct the uncooked energy to support your cardio engine. That mentioned, you might need a few classes of low weight / higher reps to assist practice the right lifting varieties. But move on to focus on greater hundreds and fewer reps to build your power and get the most profit from your time in the fitness center. What about those of us on the alternative finish of the spectrum?
That final section is what scares endurance athletes away from resistance coaching, but it shouldn’t. Yes, you will acquire some lean body mass, especially if you have avoided resistance training for a long time. The cause you might be unlikely to gain a lot of muscle mass, nevertheless, is that substantial hypertrophy requires very specific focus and intention. Even the restoration between sets is different depending in your objective.
Bodybuilders and people looking to enhance muscle mass take brief relaxation intervals (1-2 minutes) between units, whereas the athletes going for pure power take longer (3-5 minute) relaxation durations. This is similar to dash coaching for endurance athletes. When cyclists practice for sprints or standing starts, you want to take 3-5 minutes between efforts so you might be recovered and capable of produce most energy for each effort. Hypertrophy just isn’t the identical thing as growing power . Professional bodybuilders are not almost as robust as powerlifters, but powerlifters don’t come close to bodybuilders in terms of muscularity. Whenever you suggest weight coaching to a bike owner, runner, or triathlete, one of the athlete’s first concerns is whether or not placing on additional muscle mass will hurt their sport-specific performance.