Strength training improves strength and cycling efficiency in masters endurance athletes, possibly more than in younger athletes
Interpretation
One small trial (9 masters, 8 young endurance athletes) found 3 weeks of knee-extension training raised strength 17.8% vs 5.9% and improved cycling efficiency significantly only in masters (Louis 2012). A light eccentric preconditioning bout reduced later muscle damage in 26 older men (Chen 2013), supporting a gentle introduction. Single short trial, sex not reported, no control group without lifting.
Practical implication
Include two lifting sessions a week for masters triathletes, introduced with a deliberately light first week. Effect sizes come from one small, short study and may not transfer to all masters athletes or to women.
Sources
2 sources, independently verified.
Three weeks of knee-extension training (3 x/week, 10 x 10 at 70% 1RM) alongside endurance training raised maximal torque 17.8% in masters vs 5.9% in young; cycling delta efficiency rose significantly in masters (19.66% to 22.86%) with only a trend in young. Short, single-exercise programme, no non-lifting control.
A light bout of eccentric knee extensions at 10% of maximal isometric strength, 7 days before a maximal eccentric bout, caused no damage itself but reduced torque and range-of-motion loss, sped recovery and reduced other damage markers after the maximal bout versus controls. Older, untrained men only; isolated knee-extensor protocol.