Powerful stuff

t 86km long with 4,500m of climbing, the Hero Dolomites off-road race in Italy is a gruelling event. Which is why sports scientists from Italy’s University of Camerino, 14 riders who had completed the 2018 race were split into two groups. The first was given a 24-week program of endurance-only training (ET) while the second undertook the same plus two additional sessions per week of strength training (ET+ST). This involved exercises that mimic aspects of pedalling, namely full back barbell squats, 45° leg presses, horizontal single leg presses, cable kickbacks, horizontal leg curls, seated single leg curls and core stability exercises. FTP and one-rep max tests were periodically assessed, and the program was timed to coincide with participation in the 2019 edition of the Hero Dolomites race. The results were profound.