You can’t judge a book by its cover.  Unfortunately, so much in life is judged at face value. 

Endurance sports require endurance muscle and endurance energy.  Yes.

So we should train exclusively in these events and for long periods of time and distance.  No.

What else is required for peak performance?  What else can we do to improve performance?

Without getting too philosophical, the human body is a very well designed, organic machine.  Unlike man-made machines, this one gets better the harder we push it.  Training hard is easy.  Training smart is difficult.  Training hard in a smart way is the best method to maximize results.  That being said, the implementation of a properly designed and executed strength training program can greatly enhance the performance and reduce the risk of injury to any human machine.  Here are a few basic examples of how strength training can be of benefit to endurance athletes. 

First, strength training increases the fortitude of bones and connective tissues thus minimizing endurance sports overuse stresses.  This can be of great value during the off season / pre-season when strength training can be done to prepare the body for the rigors of upcoming training.

Secondly, training induced muscle fiber and energy system adaptations can improve power for periodic bursts of speed (hills, passing, etc.)  You can not sprint up a hill if you can’t sprint up a hill. 

The endocrine system is ultimately responsible for any adaptations to the rigors of training.  Endurance and strength training both create specific reactions by the endocrine system.  These specific reactions create specific adaptations within the body.  The combination of both can make for very robust positive changes in overall performance.

Thirdly, strength training encourages proper mechanics.  No one can lift large masses improperly, gravity wins every time.  Proper mechanics while conducting Olympic lifts such as the dead lift, power clean, snatch, and overhead squat directly translate to improved mechanics in human motion.  Proper motion reduces injury more than reduced workload.  Imagine a bike with a slightly bent wheel or frame.  There will be immediate reductions in performance and impending damage over time.

Why do endurance athletes shy away from strength training?  My best guess is the fear of ‘bulking up’, a valid concern.  However, strength training is NOT body building.  The 1970’s and 80’s were a fantastic time for music, but an awful period for proper fitness.  The goal of strength training is to get stronger, not bigger.  There is often minimal size and weight increases relative to immense strength gains and improved fortitude.

Strength training can also be endurance training.  A properly formatted workout can use repeating circuits of various exercises with minimal rest periods to produce a quality strength and endurance training program.

Bottom line, don’t be afraid to get off the bike, out of the water, and kick off those shoes.  Add some TRX suspension training, Russian kettlebell circuits, Olympic weight lifting, and plyometrics to improve your overall health and endurance sport performance.