If you haven’t heard of blood flow restriction (BFR) training yet, you will soon. It has been used for years in the bodybuilding and physical therapy worlds but has not caught on with endurance sports until more recently. It has been researched, studied, and scrutinized, and the verdict is in: it works!
In the past few years, the use of blood Flow Restriction (BFR) training has emerged as an innovative and effective method to enhance the performance of cyclists. By utilizing specialized cuffs to momentarily restrict blood flow to specific muscle groups while riding (indoors), BFR training offers a range of benefits that can significantly impact a cyclist’s strength, endurance, and overall performance.
Improved Strength
Cycling demands a balance of strength and endurance, and BFR training can help cyclists bolster their strength efficiently. Research by Loenneke et al. (2012) showcased that BFR training, even with lighter resistance, leads to significant muscle strength gains. By restricting blood flow to the muscles during resistance exercises, cyclists can fatigue Type I muscle fibers (slow-twitch, endurance muscles) more rapidly, triggering a recruitment of Type II muscle fibers (fast-twitch), stimulating greater muscle activation and growth, and contributing to improved strength without the need for heavy loads. Additionally, since BFR works mainly because of metabolic stress within the muscle vs. mechanical stress (microtrauma to muscle from normal heavy lifting), the resulting muscle soreness is very little to non-existent. This can allow strength training during the season without the fear of having delayed onset muscle soreness limit your ability to generate higher intensities on the bike.
Enhanced VO2 Max
VO2 max, the maximum amount of oxygen an individual can use during intense exercise, is a critical factor in cycling performance. Studies by Yasuda et al. (2010) have demonstrated that BFR training can increase VO2 max, a pivotal marker of aerobic capacity. BFR-induced hypoxia (low oxygen levels in muscles) triggers adaptations in muscle fiber recruitment, leading to improvements in oxygen utilization and cardiovascular efficiency. Additionally, it has been shown that 4 weeks of doing BFR properly can increase angiogenesis, or the development of new blood capillaries, by 15-16% in skeletal muscle. This increased oxygen delivery to the working muscles is huge when it comes to increasing endurance and time-to-exhaustion.
Extended Time-to-Exhaustion
BFR training contributes to boosting endurance by extending time-to-exhaustion, a crucial element for cyclists, especially during long rides or competitive events. By promoting muscle fatigue and metabolic stress in targeted muscle groups, BFR training helps enhance endurance capacity. A study conducted by Scott et al. (2018) highlighted that individuals who underwent BFR training displayed a significantly longer time-to-exhaustion compared to those using traditional training methods, emphasizing its potential to delay fatigue.
Overall Performance Enhancement
The cumulative effect of improved strength, increased VO2 max, and enhanced endurance through BFR training ultimately translates to elevated overall performance for cyclists. These gains are the result of a combination of physiological and metabolic adaptations.
Implementing BFR training into your training program requires careful consideration and proper guidance to ensure safety and effectiveness. There are some YouTube videos showing a cyclist wrapping a rubber strap around their legs and riding the trainer. This is completely the WRONG way to perform BFR. Here’s why. If you wrap a strap on your leg to restrict blood flow, you have no idea how much pressure you’re applying, and it can either be dangerous if it’s too much pressure, or not effective if it’s too little pressure. It’s crucial to apply your individualized pressure to your legs with BFR-specific cuffs (tourniquets) and perform the proper duration of blood flow restriction while riding a trainer. Seeking guidance from a qualified professional to ensure you are using your individualized pressure in the cuffs is advisable to incorporate BFR training safely and effectively. The proper application of BFR is very specialized and individualized.
Conclusion
Blood Flow Restriction training presents a novel and promising approach for cyclists seeking to optimize their performance. Its ability to enhance strength, improve VO2 max, prolong time-to-exhaustion, and improve overall performance offers a unique advantage in the realm of cycling. However, it’s important to note that while the potential benefits are substantial, proper use is essential to harness its advantages safely and effectively. Please reach out to VeloCoach if you would like expert guidance on how to implement this in your training.
References:
- Loenneke, J. P., et al. (2012). Blood flow-restricted walking does not result in an accumulation of metabolites. Clinical Physiology and Functional Imaging, 32(1), 65-68.
- Yasuda, T., et al. (2010). Muscle size and arterial stiffness after blood flow-restricted low-intensity resistance training in older adults. Scandinavian Journal of Medicine & Science in Sports, 22(4), 533-540.
- Scott, B. R., et al. (2018). Blood Flow Restriction Training for Endurance Exercise Performance: A Systematic Review and Meta-analysis. Sports Medicine, 48(8), 1775-1785.