66. UPHILL HIGH TORQUE STATIONARY STARTS VS GYM STRENGTH TRAINING: WHAT IS BETTER?

Photo by Oleg Kukharuk on Unsplash

Several studies reported as heavy gym strength training improves cycling performance in w/kg for efforts lasting from 1s to several hours. (1)

On the other hand, while torque (low cadence) training is widely used on the field by many cyclists (from amateurs to world tour), there are no good quality available data showing a clear and unequivocal superior effect of low cadence vs free cadence training to improve cycling performance. (2)

Torque training is generally referred to any exercise performed at an imposed low cadence, nevertheless it can correspond to very different combinations of exercise intensity (power output) and pedalling cadence (rpm), which could mean difference force production and so (maybe) different training adaptations. This may have contributed (in part) to the conflicting results obtained in studies investigating the effects of torque training on performance. For example, at the same rpm, when passing from the first threshold to VO2max, the % of the maximum dynamic force expressed on the pedals is almost doubled. (2) The lower force applied during torque training when the intensity is not that high (below zone 5 in a 5/7zones model) compared to heavy gym strength training could be one factor contributing to the positive benefits observed for hitting the gym and not (always) when doing torque training.

A very recent study (3) reported that 8 weeks with 2 sessions per weeks of high intensity torque training (30s sprints and VO2max intervals at 50-70 rpm) improved aerobic physiological parameters more than the same training performed at free cadence (>80 rpm) in young female cyclists. So, it seems like high intensity torque training could be an effective training strategy. In line with what explained above, this could be related to the higher pedalling forces when compared to torque/low-cadence training performed at lower intensities (zone 2/3 in a 5/7 zones model).

The highest pedalling forces are recorded when performing all-out uphill starts with big gear.

To improve cycling performance, how does it compare on the bike all-out uphill starts with big gear vs heavy gym strength training?

A hot off the press study published by Pallares et al. (Universidad de Murcia) in 2025 on Biology of Sport tried to answer this question. (4)

WHAT DID THEY DO?

• 37 trained male cyclists (VO2max: 62.1±6 ml/min/kg) were divided for 10 weeks into 3 different groups:

  • Gym Training Group: performed two times per week 5x7 repetitions @70% 1RM (a weight with which they could have completed 15 repetitions) of full squat on a smith machine trying to accelerate the load as fast as possible during the concentric phase (when going up).

    Recovery between series was 4min.

  • Stationary Starts Training Group: performed two times per week 5x7 all-out seated pedalling cycles from a stationary start and with a big gear (53×13, 53×12, or 53×11) on a road with 6% gradient. This made reach the same percentage load (70% of maximal dynamic force) of off the bike strength training group when considering the average of the 7 pedalling cycles.

    Recovery between series was 4min.

  • Control Group: did not perform any strength training.

• Training volume and intensity of the three groups were the same:

  • Volume: ~ 11 hours per week

  • Intensity: ~7 hrs per week below first threshold, ~3 hrs per week between the two thresholds, ~30 min per week above the second threshold.

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WHAT DID THEY FIND?