New Study Shows Eccentric Cycling Boosts Strength and Fitness
Are you tired of the same old routine when it comes to your cycling workouts? Do you want to take your fitness to the next level and see some real results? A recent study published in the European Journal of Applied Physiology may have just the answer you’ve been searching for. Researchers found that high-intensity eccentric cycling not only builds more muscle strength, power, and size than regular cycling, but also improves aerobic fitness just as well. And the best part? You can get these benefits with just two weekly sessions for 8 weeks, making it a time-efficient way to gain both endurance and strength.
So, what is eccentric cycling, and how does it differ from traditional cycling? According to a blog post by the Postural Fitness Club, eccentric cycling is a type of cycling where you pedal in a way that allows your legs to fall behind the pedal stroke, causing your muscles to lengthen and contract under load. This type of contraction is known as an eccentric contraction, and it’s the opposite of a traditional concentric contraction, where the muscles shorten and contract as you pedal.
The study, which was conducted by researchers at the University of Sao Paulo in Brazil, involved a group of healthy young adults who were randomly assigned to either a high-intensity eccentric cycling group or a traditional cycling group. Both groups performed their cycling sessions for 8 weeks, with two sessions per week. However, the high-intensity eccentric group pedaled at a much higher intensity, with a cadence of 40-50 revolutions per minute (RPM) and a wattage output of 250-300 watts. In contrast, the traditional cycling group pedaled at a lower intensity, with a cadence of 60-70 RPM and a wattage output of 150-200 watts.
After the 8-week training period, the researchers measured the participants’ muscle strength, power, and size using various tests, including muscle biopsy and knee extension force. They also measured their aerobic fitness using a treadmill test and a cycling test.
The results were impressive, to say the least. Compared to the traditional cycling group, the high-intensity eccentric cycling group showed significant increases in muscle strength, power, and size. In fact, the eccentric group showed an average increase in muscle strength of 25%, with a mean increase in muscle size of 15%. The traditional cycling group, on the other hand, showed smaller but still significant increases in muscle strength and size.
But the benefits of eccentric cycling didn’t stop there. Both groups showed significant improvements in aerobic fitness, with the high-intensity eccentric group showing slightly greater improvements in endurance. In fact, the eccentric group was able to maintain a higher wattage output for longer periods of time during the cycling test, indicating improved cardiovascular endurance.
So, why is eccentric cycling so effective for building strength and fitness? One reason is that it requires the muscles to work in a way that is different from traditional cycling. As you pedal in an eccentric manner, your muscles are forced to contract and lengthen in a way that is more like a squat or a deadlift than a traditional pedal stroke. This type of movement requires the muscles to generate force and power in a way that is unique to eccentric contractions, which can lead to greater muscle growth and strength gains.
Another reason eccentric cycling is so effective is that it allows for a greater range of motion at the knee joint. As you pedal in an eccentric manner, your knee is able to bend and straighten more fully than it would during traditional cycling, which can lead to greater improvements in flexibility and range of motion.
Of course, eccentric cycling is not without its challenges. It requires a high level of strength and power to pedal in an eccentric manner, which can be difficult for some riders to master. Additionally, it may require a greater amount of time and energy to recover from eccentric cycling workouts, as the muscles are working in a way that is more intense and demanding than traditional cycling.
Despite these challenges, the benefits of eccentric cycling make it a powerful training tool for riders who want to take their fitness to the next level. Whether you’re a competitive cyclist looking to gain an edge or just a recreational rider looking to stay healthy and fit, eccentric cycling can help you achieve your goals.
So, if you’re tired of the same old routine and want to try something new, give eccentric cycling a shot. With just two weekly sessions for 8 weeks, you can gain the strength, power, and endurance you need to take your fitness to the next level. And who knows, you may just find that eccentric cycling is the key to unlocking your full potential as a cyclist.
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