Case Study #7 - Incorporating Isometrics to Enhance Sprint Cycling Power Output - Dr Danny Lum

Presenter Bio
Dr Danny Lum is the Head of Strength and Conditioning at Singapore Sport Institute. He recently completed his PhD researching on the effects of isometric strength training on sports performance. He is currently in charge of the strength training programs of athletes from multiple sports including bowling, diving, sprint kayaking and track cycling.
Reach out to Danny for more information and be sure to follow him on @dannylum82

[@jorgebarroso3367]

What did the cycling training consist of, if I may ask? I have recently taken up cycling and am curious to know the optimal way to increase strength/power in the weight room while improving cycling performance. Thank you.

[@dannylum]

Typical weekly training plan includes 1 or 2 sessions of long rides on the road (up to 2h), 3 to 4 interval sessions on the wattbike. Intervals are either 6s, 30s or 1 min effort. Usually at between 80-90% of max power output for each duration. He only gets to be on the velodrome 1-3 weeks before the competitions as we don't have one in the country.

[@jorgebarroso3367]

@@dannylum thank you! What work to rest ratio did you use for the interval sessions? I assume lengthy rest to ensure power output was maintained... By the way, the progress is insane, huge props to you and your athlete Dr.

[@dannylum]

@@jorgebarroso3367 the rest intervals are 2 min for 6s sprints, 4 min for both 30 and 60s sprints.

[@jorgebarroso3367]

@@dannylum thank you