Here is a simple summary of a recent article on training and time trial performance for those who are interested.

The aim of this study was to analyse the effect of low cadence high resistance interval training when compared to interval training at race cadence with lower resistance. This study was performed during the competitive season following a good base of winter training.

The study was a randomised controlled trial whereby well trained cyclists where randomly assigned to either type of training twice weekly for a period of 8 weeks. The investigators measured various physiological variables such as mean power during a simulated 40km TT, maximal oxygen consumption, incremental peak power, body composition and leg strength. The nature of these types of study is simple yet scientifically accurate. Basically, the physiological variables are measured at baseline (i.e. before the intervention) and immediately following the intervention (i.e. the training period). The only negative aspect of this particular study (as with many research studies) is the relatively small number of participants (10 in one group and 12 in the other). This will reduce the statistical power of the study.

The results of the study show significant increases in 40km mean power (7.6% increase), maximal oxygen uptake (6.6% increase), incremental power (3.5% increase) and body fat (-12% in sum of skin fold measurements) following low cadence high resistance interval training when compared to high cadence lower resistance interval training. These increases were all found to be statistically significant using computer software.

The authors concluded from these results that high resistance interval training produced a major enhancement in endurance power of athletes during the competitive season. The increased power output during a simulated 40km TT suggests that this training should transfer to competitive performance.

Why?
Clearly the fairly large increase in maximal oxygen uptake would boost performance significantly. Other research has suggested that lower cadence at high resistance improves mechanical efficiency - but this was not measured in this particular study. Interestingly, high intensity resistance training traditionally has been used to build muscle bulk therefore increasing body mass though this was not found during this study. This may be due to the small number of participants and care must be taken especially if training for a hilly course (power to weight ratio). What is clear is that interval training at high intensity with a lower cadence produced significant improvements in functional capacity when compared to high cadence lower resistance interval training.