REF-860 · Louis et al., 2011 · European Journal of Applied Physiology, Vol. · Paper · PubMed

Strength training improves cycling efficiency in master endurance athletes

Blimited evidenceMeasured on trained athletesWritten before October 2026, being re-checked

Nine master (51.5 years) and eight young (25.6 years) endurance athletes with similar training levels added three weeks of knee-extensor strength training (three sessions a week of 10 × 10 knee extensions at 70% of maximal repetition) to their endurance training.

Before training the masters had lower knee-extensor strength, force endurance and cycling delta efficiency than the young. Training raised maximal torque in everyone, more in the masters, and significantly improved cycling delta efficiency in the masters only (a trend in the young), removing the age-related differences in strength and efficiency.

Participants

n=17 endurance athletes with similar training levels (abstract: "Nine master ... and 8 young"): 9 masters (51.5 ± 5.5 years) and 8 young (25.6 ± 5.9 years). Sex and sport are not given in the abstract.

Protocol

3 consecutive weeks, three sessions per week, added to endurance training.
Each session: 10 × 10 knee extensions at 70% of maximal repetition, 3 min rest between sets, on a leg extension apparatus.
Maximal voluntary contraction torque (MVC torque) and force endurance (End): before, after each week, and after the programme.
Cycling delta efficiency (DE): before and after the training period.

Key Results

Before training: MVC torque, End and DE in cycling were significantly lower in masters than in young.
MVC torque: improved significantly in all subjects, more in masters: +17.8% in masters vs +5.9% in young (P < 0.05).
Cycling delta efficiency: increased significantly in masters; only a trend in young.
In masters, MVC torque correlated with DE: r = 0.79, P < 0.01.
After training, all the age-related differences in strength and efficiency were alleviated.

Practical Application

In 9 masters (51.5 years) and 8 young endurance athletes, three weeks of knee-extension training (3 sessions a week, 10 × 10 at 70% of maximal repetition) raised knee-extensor strength more in the masters (+17.8% vs +5.9%) and significantly improved their cycling delta efficiency, erasing the age gap in both. To "I'm over fifty — is lifting worth it for my cycling?": yes on this evidence, and masters had more to gain than young riders.
The tested programme is a single-joint machine exercise at moderate load and high repetitions, for only three weeks. Not from this paper; the base's own practice: the default for cyclists is heavy multi-joint lifting, in SYNTH-43; this study shows that even a simple, low-skill programme moves efficiency in masters.
Efficiency is not performance: time trial or power outcomes were not measured. For cycling performance outcomes of heavy lifting see REF-743 and REF-800.
Inference, not tested here: in masters, strength loss may be part of why efficiency is lower, and it is quickly trainable; a masters rider with no lifting history is a good candidate for a first strength block.

Limitations

No non-lifting control group; young and master groups trained identically, so the comparison is between ages.
n=17; sex and sport not given in the abstract.
Three weeks only; delta efficiency and knee-extensor strength, not cycling performance.
The meaning of "70% of maximal repetition" (presumably of one-repetition maximum) is not defined in the abstract.
Written from the abstract and record metadata only (full text not read).
How this entry was checked and changed
Why this level

pre–post in two age groups without a no-training control, n=17