[转]自行车运动员的力量训练

火柴

自行车运动员的力量训练
美国著名学者杰理•戴维斯日前在国际互联网络撰文，介绍了他对自行车运动员进行力量训练的方法。现摘译如下：

这种训练方法有两个主要目的：一是通过提高有氧耐力和无氧耐力、力量与柔韧性，增强自行车运动员的竞技水平；二是通过提高力量、柔韧性和耐力，降低自行车运动员的疲劳程度。这种训练方法每周至少两次，每次大约45～60分钟，并且通过几个阶段来完成。第一阶段是基础阶段，主要目的是全面提高力量和机能，要经过4～6周不间断的训练；第二阶段的训练时间也是4～6周，这一阶段主要强调力量的训练；第三阶段使运动员逐步减少陆上训练，增加车上训练，主要侧重于肌肉耐力的训练；第四阶段主要是保持前期训练效果。

必须注意这种训练方法的目的是全面提高竞技水平，因此在负重训练中必须运用安全的技术。如果运动员受伤，训练时间就会减少，这样必然会降低运动员的竞技耐力。因此，要特别强调对训练持稳重的态度，负重的重量要缓慢地增加，接着要认真进行伸展练习，以提高肌肉的柔韧性。在进行负重训练前，必须彻底热身。热身需至少持续5～10分钟，直至出汗。负重训练后的整理运动也应进行类似的练习，接着做5～10分钟的伸展练习。伸展练习中应当进行深呼吸，每个伸展动作持续20～30秒钟。

第一阶段

这个阶段包括两组15～20次的腿部动作，以及两组12～15次上身动作。每组动作应当练至“肌肉短期无力”的状态。重量的确定应当由达到肌肉短期无力状态时，重复动作的次数来决定。如果运动员重复动作超过20次，就应当增加重量，反之如果重复的次数很低（12次以下），则应当降低重量。这种训练应当采用周期训练的方式，每组练习或不同的练习中间，应停顿较短的时间（60秒钟）。如果可能，可按下列顺序进行练习：

自由负重 卧推

器械练习 斜推

下蹲 肩推

压腿 直体窄握提拉

硬举 前臂弯举

负重举蹬起 侧举（哑铃）

负重提踵练习 上举

小腿屈伸 胸前弯举

划船练习 胸前拉力器练习

负重提踵练习 上举

直臂侧下压 蹬举杠铃

拉力器练习

最后训练的肌肉部位是腹肌。自行车运动员的腹肌力量一般很弱，因此提高腹肌的力量显得非常重要。自行车运动员在长时间骑行后经常抱怨背痛，这种不适主要是由于腹肌力量弱造成的。

第二阶段

第二阶段的训练应当增加练习的组数，而减少动作重复的次数（增加负重的重量），这些变化可通过提高阻力来发展肌肉的力量。应当注意这些变化可能会造成关节紧张。必须记住力量训练的远期目标是提高运动员的骑行实力。如果肌肉过于紧张，就不要继续骑行，否则就会丧失一定的训练效果。如果感觉膝关节、髋关节及背部由于增加练习组数和增加负重量而感到不适，就应当返回到第一阶段的训练。在这个阶段的训练中，还应当包括如下练习：前后分腿、直体硬举、后蹲或前蹲、负重蹬台阶。

第三阶段

经过4～6周第二阶段增加组数与负重量的练习后，就应当开始训练肌肉耐力了。动作次数应当大幅度增加，同时要减少每组训练之间的休息时间（30秒钟）。这一阶段的负重量应当随着动作次数的增加而减少，组数也应减至2～3组，并运用前两个阶段运动员喜爱的练习项目。这个阶段的训练应当延续至运动员赛季的开始。在这一阶段或其它阶段的力量训练也应坚持练习到使肌肉短期无力的状态。

再介绍一个训练方法，它主要是通过训练比赛过程中所需要的突然“跳跃”能力，以促进神经纤维的感受性，并促使肌肉快速收缩。这种练习比较简单，但必须具有高频度和突然性。基本方法是从一个箱子上跳下，在接触地面的一刹那再猛然尽可能高地跳起。这一训练的关键就是尽可能不使脚“粘”到地面，即脚刚一接触地面，即猛然跃起。这一练习可以通过从箱子上跳下再跳上，反复练习30秒钟，休息30秒钟，再接着练习的方式进行。促进神经感受性的另一个练习被称作“腾跳”，运动员可在柔软的地面上突然大步跳跃30秒，短时休息，再跳跃。如果觉得在平地很容易跳跃，则可向山上跳跃。腾跳练习应当采用与前一种练习相似的方法，尽可能少地使脚接触地面。和任何其它突然性的动作一样，这两种练习同样会造成关节紧张。因此，在进行这两种练习时应当循序渐进，在起始阶段不要突然加大训练量，穿质量好的鞋并在柔软的地面上练习，以尽量减少对关节的影响。这两种训练可每周一次，可以和力量训练交替进行。

第四阶段

力量训练的最后阶段是保持阶段。动作重复次数应恢复到12～15次，进行两组练习，每周训练1～2次，中间要进行一次跳跃练习。注意每次练习的频度仍然很高，但没必要过度紧张。

最后，力量训练在自行车运动员的训练中是十分重要的，它是在运动员骑行中身体感觉疲劳时保持竞技状态的关键。力量训练还可提高有氧代谢能力，并提高在比赛中的骑行速度。 （林显鹏）

火柴

原文：
Strength training for cycling – does it really help?

Strength training is standard practice in sport; most athletes and their coaches know that improved strength, power or muscular endurance is likely to lead to improved performance in competition. However, recent evidence suggests that, except for those at the very top of their sport, the same may not always be true for cyclists. James Marshall explains

Top cyclists such as the Tour de France competitors have a full sports science programme helping them, including nutrition, physiology and psychology. However, apart from training on the bike, the average clubman or woman will probably limit him or herself to a bit of resistance training down at the gym, especially in the off-season. This article aims to answer the following two questions: Is strength training relevant for the beginner cyclist? How does strength training affect performance in elite sprint cycling and road racing?
Strength training for the novice cyclist

The ability to produce a greater amount of force, to delay fatigue and to control the bicycle are all beneficial when looking to improve cycling performance, and strength training can help all three of these components.

Working with weights for the lower body – eg two days per week of four sets of 5 Repetition-Max (5RM) squats – will help improve leg strength as tested in the squat. Repeated lifting of weights, with less recovery time – eg a circuit of squats, lunges, step- ups all at 15-20RM with 10 seconds of rest – will improve local muscular endurance. The use of weights and stability exercises in the upper body and torso will improve body strength and stability in these areas. But can this help the beginner cyclist improve their cycling performance? Strength training inevitably leads to increased strength, but that is only relevant if it helps improve cycling!

A study carried out in 1995 compared the effects of a) single-joint strength training b) multiple-joint strength training and c) a sprint cycling programme in beginner sprint cyclists (1). The sprint cycling performance was measured by how much power they could produce in five seconds on a cycle ergometer.

All three groups followed their individual programmes for eight weeks, followed by a specific six-week programme of sprint cycling. The two strength-training groups improved their 10RM by 41-44%, with no significant difference between the two forms of training. However, all three groups improved their sprint performance by 4-7%, with no significant difference between the three groups.

It appears, therefore, that for newcomers to a sporting activity, doing that activity may be enough stimulation to initiate a change and improve performance. In the study above, it may be that after only eight weeks of strength training the improvements in the 10RM test were mainly skill based, and the cyclists did not actually get stronger, but just better at doing the strength exercises. It would be interesting to see if after a further eight weeks of strength training whether they got stronger in the 10RM test, and then see if that improved their sprint cycling.

Strength training for club cyclists

If beginner cyclists are able to improve their cycling through practice alone, how about club cyclists who are quite proficient at cycling but may need to be better conditioned? A recent study looked at introducing either a strength-based weights programme, or a muscular-endurance weights programme on club cyclists, three times a week for 10 weeks (2). Testing was based on 1RM on four leg exercises, and lactate and VO2 levels during a progressive cycle ergometer test.

Compared to a control group who did no strength training, the two strength-trained groups again showed improved 1RM scores on the strength tests. But neither group showed any improvement over the control group on the lactate and VO2 levels during the cycle ergometer test. This led the authors to conclude that strength training did not improve the cycling performance of club level cyclists.

However, the cycling test of both of these studies was conducted on an indoor ergometer, in a fixed position. Cycling, especially downhill or mountain biking (DOMB) requires great stability in the upper body. That, and remaining in a position bent over the handlebars for long periods of time in endurance cycling mean that pressure is placed on the lower back.

Whilst strength training has not been conclusively proven to improve cycling performance, certain exercises may be beneficial in allowing the new and intermediate cyclist to spend more time in the saddle, without incurring postural and overuse injuries in the upper body and lower back. Postural exercises performed twice a week for 15 minutes can help establish a base level of strength in the upper body and torso, helping the cyclist adapt to the added demands of their sport.

Go through the five exercises in order; start with one set and then progress to two sets with 30 seconds rest between exercises, and two minutes rest between sets. If you have any previous lower back pain consult your doctor or physiotherapist before commencing this routine.
Advanced level cyclists

If beginner and club level cyclists are best able to improve their cycling performance by simply doing more cycling, what about those at higher performance levels? Elite cyclists would probably find it hard to increase their volume of training and, indeed, excessive volumes of training are linked to overtraining in endurance athletes (3). Are they better off looking at improving and making their current training regime of cycling more efficient, or can weight training offer real advantages?

One potential disadvantage of weight training may be the increase in muscle mass that results. An increase in size could hinder the cyclist by increasing the air resistance they face as they cycle at speed; the greater the speed, the greater the drag of wind resistance. Even where drafting is allowed, a larger ‘frontal’ cross-sectional area will make efficient drafting harder.

The other resistance faced by the cyclist is that of gravity; a greater mass means that there is gravitational force to overcome when there is any kind of incline. While this is not an issue for a track cyclist on a perfectly level track, it becomes a major factor for road cyclists, especially where the terrain is hilly. Any strength-training routine must therefore result in an improvement in leg power or leg cadence greater than the increase in gravitational or air resistance produced as a result of increased size or mass. To date, no research has been published that analyses this cost/benefit ratio in elite cyclists.

For endurance cyclists, increasing the legs’ ability to resist fatigue is important. Whilst the majority of work may rely on aerobic metabolism to provide the energy for the race, about 13% of the energy required comes from anaerobic metabolism (4). This energy source may be called upon at crucial times, such as the sprint to the finish line, or racing up a hill. The legs themselves may be working maximally, producing lactic acid, but because the rest of the body is working sub-maximally, it can redistribute this lactic acid to the liver, heart and upper body muscles, where it can subsequently be metabolised.

If the legs can become more proficient at dealing with an increase in lactic acid, by removing it quickly from the system, then more work can be done at a higher intensity, allowing the cyclist to sprint for longer. This is the theory behind circuit-type training of the legs, but as yet, there are no studies in elite cyclists that specifically assess this type of training.

However, these peripheral adaptations have been shown to take place after High Intensity Training (HIT) in well-trained cyclists (average peak VO2 = 64.5ml/kg/min) after only four weeks of training at two sessions per week (5). Cyclists were split into three different training groups and a control group.

All three training groups showed an improvement in their 40km time trial, anaerobic capacity, peak VO2 and ventilatory thresholds, but not their total plasma volume (PV). The fact that the PV did not change but the performance measures all improved, indicates that the changes were in the legs, not in the central system. The fact also that three different high-intensity training routines all led to improvements shows that it was introducing the intensity that led to improvements in performance. Moreover, it may be that sequencing the different routines every four weeks would lead to further positive changes.
Explosive leg training

A recent study in New Zealand looked at combining HIT with explosive leg exercises, in an attempt at using specific power exercises to improve mechanical efficiency and anaerobic power (6). This study took place within the cyclists’ competitive season, with the exercise protocols replacing 20% of their normal existing road training.

The cyclists were tested for 1km and 4km power as well as peak power and oxygen cost. After five weeks of training (12 sessions lasting 30 minutes each), all the power indicators had increased, and the oxygen cost of cycling had decreased. Remember that these improvements occurred in the competitive season, when the cyclists were already well trained and supposed to be in peak form.

Not all the improvements can be due to an increase in central aerobic power; indeed, the 1km trial is mainly anaerobic in nature so an alternative explanation must be found. It is likely that the explosive leg exercises stimulated the neural system by rapidly activating the motor units within the muscles. This may have led to a quicker rate of peak force development when cycling, resulting in greater acceleration and sprint performance.
Summary

Strength training may improve cycling performance through increased leg power, a greater ability to cope with local fatigue and improved upper body stability. However, this has yet to be proved in research. In beginners and club level cyclists, more cycling is probably the best way to improve performance. Taking time out from cycling to do strength training will probably lead to a decline in cycling efficiency and skill level. The exceptions are abdominal and lower back exercises that can help prevent lower back pain.

Once skill and aerobic fitness levels have improved through normal cycling training, performance can be improved through introducing high intensity training even during the competitive season. This is a very specific way of inducing load onto the legs that forces local adaptations to take place. Just doing ever-larger volumes of cycling may well lead to overtraining.

For elite level cyclists, introducing explosive strength and body weight exercises is likely to improve sprint and short hill climbing performance. Traditional strength exercises, however, may be detrimental in that they increase muscle mass and size, adding to the air and gravitational resistances that cyclists need to overcome.

The important thing to remember is that new stimuli force the body to adapt and improvements in performance are made. New training methods should not be used in addition to existing training. Instead, try to keep one or two sessions a week aside for variety. These may include strength training, HIT or core work.

James Marshall MSc, CSCS, ACSM/HFI, runs Excelsior, a sports training company
References

   1. Medicine and Science in Sports and Exercise 1995; 27(5): Supplement abstract 1013
   2. MSSE 2004; 36(5):Supplement abstract 396
   3. MSSE 2000; 31:676-683
   4. MSSE 2000; 32:1002-1006
   5. Journal of Strength and Conditioning Research 2005; 19(3):527-533
   6. JSCR 2005: 19(4):826-830

大笨牛

楼主辛苦啦，学习学习。
话说最好再来点咱实际能做的，这个训练条件有点高啊

火柴

大笨牛 发表于 2012-2-16 12:11
楼主辛苦啦，学习学习。
话说最好再来点咱实际能做的，这个训练条件有点高啊 ...

一对20斤的哑铃就够了，或者徒手动作也很多的，比如深蹲跳，兔子跳，跑楼梯，靠墙蹲马步，俯卧撑，仰卧起坐，都可以。
主力推荐间歇跑楼梯

jammusu

都要训练器材的。。。。叫空军搞一套放在店里好了。。。哈哈哈

刘影

跑楼梯无条件阿

jammusu

最好是体育场那种楼梯呀。。。。跑到肚子里面在翻滚....便便都想爆出来！！

徐韶峰

jammusu 发表于 2012-2-16 13:45
最好是体育场那种楼梯呀。。。。跑到肚子里面在翻滚....便便都想爆出来！！ ...

厉害

jokerjw

很受用的知识！！

myiliuv

学学了