Nutrition Strategies To Maximise Strength & Endurance Adaptations in Cyclists

In 1980, Robert C. Hickson researched the impact of combining strength and endurance training within close proximity – This is known as ‘Concurrent Training’.⁣
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During this study, he found that high intensity endurance training has the ability to blunt gains in strength when compared to strength training alone – This was conceptualised as ‘Training Interference’.⁣
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Many cyclists, especially track cyclists and MTB riders will perform strength and endurance training in the same day.

Therefore, how can they eat and train to maximise their adaptation whilst minimising this ‘splash’ effect?⁣

To understand this, we first need to understand how endurance and strength adaptions occur (Perez-Schindler et al, 2015):⁣
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1) Endurance adaptations are largely driven by a catabolic enzyme called AMPK. AMPK increases in response to metabolic stress and depletion of energy stores, caused via high intensity endurance exercise, glycogen depletion and energy restriction. I.e. the greater the AMPK response, the greater the endurance adaptation.⁣
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2) Strength and muscle adaptations are driven by an anabolic enzyme called mTOR. mTOR initiates protein synthesis to create new muscle tissue in response to mechanical loading (lifting weights) and amino acids (dietary protein).⁣
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Here’s the tyre kicker…It’s believed that increases in AMPK (catabolic) supress mTOR (anabolic) activity and therefore blunting strength gains – This where training interference potentially takes place.⁣
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This appears to be more evident when the intensity of endurance exercise increases. For example, some research shows that lower intensity endurance exercise has no interference, where high intensity endurance exercise does.⁣ This is most likely because low intensity work causes less glycogen depletion, and therefore glycogen levels won't hit a 'critical state' before dialling up AMPK.
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Knowing this, how can we train for both strength and endurance to maximise gains? Knowing that:⁣
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1) Energy restriction appears to favour endurance adaptations.⁣
2) Energy surplus appears to favour an anabolic environment for strength adaptations.⁣
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From this, here’s a theoretical framework advised by (Barr, 2014) to achieve the ‘best of both’:⁣

1. High intensity endurance work should be performed early in the day, preferably in a fasted state.
2. Weight training should be performed late in the day to decrease the likeliness of interference.
3. It’s been shown that AMPK remains elevated for ~3hrs post high intensity endurance training, where mTOR remains elevated for ~24hrs post weight training. Therefore training in this order will minimise interference.
4. To further amplify endurance gains – restrict calories via withholding carbohydrates for ~3 hrs after the AM session to further increases AMPK.
5. Once AMPK levels have returned to baseline, significantly increase the carbohydrate content of your diet from lunchtime so the afternoon-evening weight session is performed in a favourable high calorie/high carb anabolic environment. I.e. the aim is to still consume your total daily intake of calories, but they'll be greatly biased towards the afternoon/evening.
6. Evenly distribute protein throughout the day as normal to maximise mTOR.

FYI #1 - if LOW intensity endurance training is performed, the addition of strength training following can enhance endurance adaptations as mTOR will not become blunted.

FYI #2 - If performing your morning endurance session fasted to amplify the adaptation, please be mindful that your performance will most likely suffer. Therefore, there's a trade-off between eating to maximise training performance and maximising adaptation. From a practical standpoint, we wouldn't recommend this approach for your key performance based sessions where your priority is to perform. For these sessions, it's highly recommended that adequate energy and carbohydrate is consumed prior, during and post. In light of this, we'd recommend implementing this strategy during endurance sessions that have lesser importance, and where you can prioritise adaptation over peak performance.

LONG STORY SHORT:

If you are performing high intensity endurance work with strength work, perhaps it’s best to leave a decent gap between these sessions – perhaps 3-6 hours.

To further maximise the response, keep energy and carbohydrate intake low surrounding your endurance sessions (fasted) and carbohydrates high around your strength sessions.

Give this eating approach a go, and let us know how you get on!

- Coach Chris