Quasi-Isometric Cycling: A Case Study Investigation of a Novel Method to Augment Peak Power Output in Sprint Cycling

Purpose: Peak power output (PPO) is a determinant of sprint cycling performance and can be enhanced by resistance exercise that targets maximum strength. Conventional resistance training is not always suitable for elite cyclists because of chronic spinal issues; therefore, alternative methods to improve strength that concurrently reduce injury risk are welcome. In this case study, quasi-isometric cycling (QIC), a novel task-specific resistance-training method designed to improve PPO without the use of transitional resistance training, was investigated. Methods: A highly trained sprint track cyclist (10.401 s for 200 m) completed a 5-week training block followed by a second 5-week block that replaced conventional resistance training with the novel QIC training method. The replacement training method required the cyclist to maximally drive the crank of a modified cycle ergometer for 5 seconds as it passed through a ∼100° range (starting at 45° from top dead center) at a constant angular velocity. Each session consisted of 3 sets of 6 repetitions on each leg. The lab PPO was recorded in the saddle and out of the saddle. Results: Conventional training did not alter sprinting ability; however, the intervention improved the out-of-the-saddle PPO by 100 W (from 1751 to 1851 W), while the in-the-saddle PPO increased by 57 W from 1671 to 1728 W. Conclusion: QIC increased PPO in a highly trained, national-level sprint cyclist, which could be translated to improvements in performance on the track. Furthermore, QIC provides a simple, but nonetheless effective, alternative for sprint track cyclists who have compromised function to perform traditional strength training

Optimization of Exercise Countermeasures for Human Space Flight: Operational Considerations for Concurrent Strength and Aerobic Training

The physiological challenges presented by space flight and in microgravity (μG) environments are well documented. μG environments can result in declines muscle mass, contractile strength, and functional capabilities. Previous work has focused on exercise countermeasures designed to attenuate the negative effects of μG on skeletal muscle structure, function, and contractile strength and aerobic fitness parameters. Exposure to μG environments influences both strength and aerobic type physical qualities. As such, the current exercise recommendations for those experiencing μG involve a combination of strength and aerobic training or “concurrent training.” Concurrent training strategies can result in development and maintenance of both strength and aerobic capabilities. However, terrestrial research has indicated that if concurrent training strategies are implemented inappropriately, strength development can be inhibited. Previous work has also demonstrated that the aforementioned inhibition of strength development is dependent on the frequency of aerobic training, modality of aerobic training, the relief period between strength and aerobic training, and the intra-session sequencing of strength and aerobic training. While time constraints and feasibility are important considerations for exercise strategies in μG, certain considerations could be made when prescribing concurrent strength and aerobic training to those experiencing human space flight. If strength and aerobic exercise must be performed in close proximity, strength should precede aerobic stimulus. Eccentric strength training methods should be considered to increase mechanical load and reduce metabolic cost. For aerobic capacity, maintenance cycle and/or rowing-based high-intensity intermittent training (HIIT) should be considered and cycle ergometry and/or rowing may be preferable to treadmill running

Montmorency tart cherry (Prunus cerasus L.) supplementation accelerates recovery from exercise-induced muscle damage in females

Tart Montmorency cherry concentrate (MC) has been reported to attenuate the symptoms of exercise-induced muscle damage (EIMD) and to accelerate exercise recovery, which has been attributed to its high anti-inflammatory and antioxidant properties. Although these data are promising, there are no data regarding exclusively female populations. Therefore, the aim of this investigation was to examine the efficacy of MC on recovery following EIMD in females. In a randomised, double-blind, placebo-controlled study, twenty physically active females (mean ± SD age 19 ± 1 y; stature 167 ± 6 cm; body mass 61.4 ± 5.7 kg) consumed MC or a placebo (PL) for eight days (30 mL twice per day). Following four days of supplementation, participants completed a repeated-sprint protocol and measures of muscle soreness (DOMS), pain pressure threshold (PPT), limb girth, flexibility, muscle function, and systemic indices of muscle damage and inflammation were collected pre, immediately post (0 h) and 24, 48 and 72 h post-exercise. Time effects were observed for all dependent variables (p<0.05) except limb girth and high sensitivity C-reactive protein. Recovery of countermovement jump height was improved in the MC group compared to PL (p=0.016). There was also a trend for lower DOMS (p=0.070) and for higher PPT in the MC group at the rectus femoris (p=0.071). The data demonstrate that MC supplementation may be a practical nutritional intervention to help attenuate the symptoms of muscle damage and improve recovery on subsequent days in females

Use of loaded conditioning activities to potentiate middle- and long-distance performance: a narrative review and practical applications

The warm-up is an integral component of a middle- and long-distance athlete’s pre-performance routine. The use of a loaded conditioning activity (LCA), which elicits a post-activation potentiation (PAP) response to acutely enhance explosive power performance, is well-researched. A similar approach incorporated into the warm-up of a middle- or long-distance athlete potentially provides a novel strategy to augment performance. Mechanisms that underpin a PAP response, relating to acute adjustments within the neuromuscular system, should theoretically improve middle- and long-distance performance via improvements in sub-maximal force-generating ability. Attempts to enhance middle- and long-distance related outcomes using a LCA have been used in several recent studies. Results suggest benefits to performance may exist in well-trained middle- and long-distance athletes by including high-intensity resistance training (1-5 repetition maximum) or adding load to the sport skill itself during the latter part of warm-ups. Early stages of performance appear to benefit most, and it is likely that recovery (5-10 min) also plays an important role following a LCA. Future research should consider how priming activity, designed to enhance the V[Combining Dot Above]O2 kinetic response, and a LCA may interact to affect performance, and how different LCA’s might benefit various modes and durations of middle- and long-distance exercise

Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review

Background Middle- and long-distance running performance is constrained by several important aerobic and anaerobic parameters. The efficacy of strength training (ST) for distance runners has received considerable attention in the literature. However, to date, the results of these studies have not been fully synthesized in a review on the topic. Objectives This systematic review aimed to provide a comprehensive critical commentary on the current literature that has examined the effects of ST modalities on the physiological determinants and performance of middle- and long-distance runners, and offer recommendations for best practice. Methods Electronic databases were searched using a variety of key words relating to ST exercise and distance running. This search was supplemented with citation tracking. To be eligible for inclusion, a study was required to meet the following criteria: participants were middle- or long-distance runners with ≥ 6 months experience, a ST intervention (heavy resistance training, explosive resistance training, or plyometric training) lasting ≥ 4 weeks was applied, a running only control group was used, data on one or more physiological variables was reported. Two independent assessors deemed that 24 studies fully met the criteria for inclusion. Methodological rigor was assessed for each study using the PEDro scale. Results PEDro scores revealed internal validity of 4, 5, or 6 for the studies reviewed. Running economy (RE) was measured in 20 of the studies and generally showed improvements (2–8%) compared to a control group, although this was not always the case. Time trial (TT) performance (1.5–10 km) and anaerobic speed qualities also tended to improve following ST. Other parameters [maximal oxygen uptake ( V˙O2max), velocity at V˙O2max, blood lactate, body composition] were typically unaffected by ST. Conclusion Whilst there was good evidence that ST improves RE, TT, and sprint performance, this was not a consistent finding across all works that were reviewed. Several important methodological differences and limitations are highlighted, which may explain the discrepancies in findings and should be considered in future investigations in this area. Importantly for the distance runner, measures relating to body composition are not negatively impacted by a ST intervention. The addition of two to three ST sessions per week, which include a variety of ST modalities are likely to provide benefits to the performance of middle- and long-distance runners

The variation in pressures exerted by commercially available compression garments

Commercially available compression garments (CGs) demonstrate the enhanced recovery from exercise in some, but not all studies. It is possible that in some cases the degree of compression pressure (ComP) exerted is not sufficient to produce any physiological benefit. The aim of this investigation was to identify the levels of ComP exerted by commercially available CGs. This study was composed of two parts. In part A 50 healthy, physically active individuals (n=26 male, n=24 female) were fitted with CGs according to manufacturer’s guidelines. ComP was measured in participants standing in the anatomical position with a pressure measurement device inserted between the skin and the garment. Data were compared to ‘ideal’ pressure values proposed in the literature. In part B ComP in three different brands of CG were compared in a population of 29 men who all wore a medium sized garment. A one way ANOVA indicated that there was a significant difference (P0.05) between observed and ideal pressures in the calf of the male population. No significant differences in pressure (P>0.05) were observed between CG brands at the quadriceps or calf. In conclusion a large number of individuals may not be experiencing an adequate ComP from CG, and this is true for all 3 of the major brands of CGs tested in this investigation

The efficacy of cooling with phase change material for the treatment of exercise-induced muscle damage: pilot study

Post-exercise cryotherapy treatments are typically short duration interventions. This study examined the efficacy of prolonged cooling using phase change material (PCM) on strength loss and pain after eccentric exercise. Eight adults performed 120 bilateral eccentric quadriceps contractions (90% MVC). Immediately afterwards, frozen PCM packs (15°C) were placed over the quadriceps, with room temperature PCM packs on the contralateral quadriceps. Skin temperature was recorded continually (6 h PCM application). Isometric quadriceps strength and soreness were assessed before, 24, 48, 72 and 96 h post-exercise. The protocol was repeated 5 months later, with room temperature PCM applied to both legs. There were three treatments: legs treated with 15°C PCM packs (direct cooling), legs treated with room temperature PCM packs contralateral to the 15°C PCM packs (systemic cooling), and legs tested 5 months later both treated with room temperature PCM packs (control). Skin temperature was 9°C–10°C lower with direct cooling versus systemic cooling and control (P < 0.01). Strength loss and soreness were less (P < 0.05) with direct cooling versus systemic cooling and control (strength 101%, 94%, 93%, respectively; pain 1.0, 2.3, 2.7, respectively). Six hours of PCM cooling was well tolerated and reduced strength loss and pain after damaging exercise

Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: a randomized, double-blind, placebo controlled study

Background: It is well documented that exercise-induced muscle damage (EIMD) decreases muscle function and causes soreness and discomfort. Branched-chain amino acid (BCAA) supplementation has been shown to increase protein synthesis and decrease muscle protein breakdown, however, the effects of BCAAs on recovery from damaging resistance training are unclear. Therefore, the aim of this study was to examine the effects of a BCAA supplementation on markers of muscle damage elicited via a sport specific bout of damaging exercise in trained volunteers. Methods: Twelve males (mean ± SD age, 23 ± 2 y; stature, 178.3 ± 3.6 cm and body mass, 79.6 ± 8.4 kg) were randomly assigned to a supplement (n = 6) or placebo (n = 6) group. The damaging exercise consisted of 100 consecutive drop-jumps. Creatine kinase (CK), maximal voluntary contraction (MVC), muscle soreness (DOMS), vertical jump (VJ), thigh circumference (TC) and calf circumference (CC) were measured as markers of muscle damage. All variables were measured immediately before the damaging exercise and at 24, 48, 72 and 96 h post-exercise. Results: A significant time effect was seen for all variables. There were significant group effects showing a reduction in CK efflux and muscle soreness in the BCAA group compared to the placebo (P < 0.05). Furthermore, the recovery of MVC was greater in the BCAA group (P < 0.05). The VJ, TC and CC were not different between groups. Conclusion: The present study has shown that BCAA administered before and following damaging resistance exercise reduces indices of muscle damage and accelerates recovery in resistance-trained males. It seems likely that BCAA provided greater bioavailablity of substrate to improve protein synthesis and thereby the extent of secondary muscle damage associated with strenuous resistance exercise. Clinical Trial Registration Number: NCT01529281

The role of intra-session exercise sequence on the interference effect: a systematic review with meta-analysis

Background: There is a necessity for numerous sports to develop strength and aerobic capacity simultaneously, placing a significant demand upon the practice of effective concurrent training methods. Concurrent training requires the athlete to perform both resistance and endurance exercise within a training plan. This training paradigm has been associated with an ‘interference effect’, with attenuated strength adaptation in comparison to that following isolated resistance training. The effectiveness of the training programme rests on the intricacies of manipulating acute training variables, such as exercise sequence. The research, in the most part, does not provide clarity of message as to whether intra-session exercise sequence has the potential to exacerbate or mitigate the interference effect associated with concurrent training methods. Objective: The aim of the systematic review and meta-analysis was to assess whether intra-session concurrent exercise sequence modifies strength-based outcomes associated with the interference effect. Methods: Ten studies were identified from a systematic review of the literature, for the outcomes of lower-body dynamic and static strength, lower-body hypertrophy, maximal aerobic capacity, and body fat %. Each study examined the effect of intra-session exercise sequence on the specified outcomes, across a prolonged (≥5 wk) concurrent training programme in healthy adults. Results: Analysis of pooled data indicated that a resistance-endurance exercise sequence had a positive effect for lower-body dynamic strength, in comparison to the alternate sequence (weighted mean difference: 6.91% change; 95% CI: 1.96, 11.87% change; p=0.006), with no effect of exercise sequence for lower-body muscle hypertrophy (weighted mean difference: 1.15% change; 95% CI: -1.56, 3.87% change; p=0.40), lower-body static strength (weighted mean difference: -0.04% change; 95% CI: -3.19, 3.11% change; p=0.98), or the remaining outcomes of maximal aerobic capacity and body fat % (p>0.05). Conclusion: These results indicate that the practice of concurrent training with a resistance followed by endurance exercise order is beneficial for the outcome of lower-body dynamic strength, while alternating the order of stimuli offers no benefit for training outcomes associated with the interference effect

Effects of strength and endurance exercise order on endocrine responses to concurrent training

The present study examined the effect of strength and endurance training order on the endocrine milieu associated with strength development and performance during concurrent training. A randomised, between-groups design was employed with 30 recreationally resistance-trained males completing one of four acute experimental training protocols; strength training (ST), strength followed by endurance training (ST-END), endurance followed by strength training (END-ST) or no training (CON). Blood samples were taken before each respective exercise protocol, immediately upon cessation of exercise, and 1 h post cessation of exercise. Blood samples were subsequently analysed for total testosterone, cortisol and lactate concentrations. Ability to maintain 80% 1RM during strength training was better in ST and ST-END than END-ST (both p < .05). Immediately following the respective exercise protocols all training interventions elicited significant increases in testosterone (p < .05). ST and END-ST resulted in greater increases in cortisol than ST-END (both p < .05). The testosterone:cortisol ratio was similar following the respective exercise protocols. Blood lactate concentrations post-training were greater following END-ST and ST than ST-END (both p < .05). Conducting endurance exercise prior to strength training resulted in impaired strength training performance. Blood cortisol and lactate concentrations were greater when endurance training was conducted prior to strength training than vice versa. As such, it may be suggested that conducting endurance prior to strength training may result in acute unfavourable responses to strength training when strength training is conducted with high loads