Beyond the Pedals: Why ‘Athletic Robustness’ is the Secret to Long-Term Cycling Success

As coaches, we often see a surprising situation: a cyclist who, say, can ride hard for an hour at 350 Watts but struggles to touch their toes or do a simple squat. These riders are fit in terms of heart and lungs, but their bodies lack overall strength.

In pursuit of performance, many cyclists neglect the fundamental movement patterns that support long-term health. We often see cyclists with high output but poor mobility, frequently suffering from Aerobic Deficiency Syndrome (ADS), as described by Dr Phil Maffetone.

This post explores why off-bike robustness isn't just a "nice-to-have", it is the insurance policy that protects your love for the sport against the inevitable toll of time.

The Fragility of the "Micro-Adjuster"

In his seminal work, Bike Fit, Phil Burt introduces a concept that every coach and rider should understand: the difference between Micro-adjusters and Macro-adjusters.

• Micro-adjusters are "fragile" in their adaptation. They have a very narrow window of tolerance. If their saddle is 2mm too high or their cleats are slightly out of alignment, their body cannot absorb the discrepancy. They are the riders constantly "fiddling" with their setup because their bodies lack the internal mobility to adapt to the machine.

• Macro-adjusters are the gold standard of robustness. They are "adaptable." Because they possess good functional integrity and joint mobility, they can jump on a different bike or handle a slight setup error without their bodies breaking down.

As athletes, our goal should be to move away from the brittle sensitivity of the Micro-adjuster and toward the resilient, adaptable nature of the Macro-adjuster.

Antifragility: Becoming Robust as a Human Being

Nassim Nicholas Taleb, in his book Antifragile: Things That Gain from Disorder, argues that systems should not just be "resilient" (resisting shock) but "antifragile" (getting stronger from it).

In a coaching context, "Athletic Robustness"—a term championed by experts like Dr Mike T. Nelson and coaches like Luca Langella—applies this to the human body. A robust athlete doesn't just survive a hard training block; they have the structural integrity to thrive under it.

Most cyclists treat their bodies like fragile glass vases—efficient but easily shattered. When age-related decline begins, they blame the "ageing process." However, much of what we call ageing is actually disuse atrophy and movement compensation. By building functional movement patterns off the bike, we build a "buffer" against injury. We aren't just "slowing the decline"; we are becoming more adaptable organisms.

The Metabolic Connection: Aerobic Deficiency Syndrome

Structural fragility can go hand-in-hand with metabolic fragility. It is common to see cyclists who are "strong" on short climbs but lack a true aerobic base. This is the hallmark of Aerobic Deficiency Syndrome (ADS).

When an athlete lacks a robust aerobic engine, they rely too heavily on anaerobic pathways even at moderate intensities. This leads to:

1. Increased Systemic Inflammation: Constant high-intensity reliance produces metabolic by-products that can impede recovery.

2. Poor Postural Stability: Anaerobic-dominant training often neglects the slow-twitch muscle fibres that provide the "endurance" for our postural stabilisers. When the stabilisers fail, the prime movers (quads/glutes) have to work harder to keep you upright, leading to premature fatigue and "Macro-adjuster" levels of discomfort.

A robust athlete should also be metabolically flexible. They can burn fat efficiently (aerobically) and have the structural mobility to hold a sustained position without their body "screaming" for a change.

The "Time Debt" of Neglecting Mobility

Many cyclists "get away with it" in their 20s and 30s. They skip the stretching, ignore the strength work, and just ride. But they are accruing a "movement debt."

Over the decades, this catches up. Connective tissues lose elasticity, and joint lubrication decreases. If you haven't established a baseline of functional movement, the bike stops being a source of joy and becomes a source of misery. The "rounded shoulder" posture of a cyclist becomes permanent, leading to:

• Kyphosis: Excessive outward curvature of the spine.

• Hip Flexor Contracture: Leading to chronic lower back pain and "dead glute" syndrome.

• Reduced Lung Capacity: Due to a collapsed chest wall and poor diaphragmatic function.

Addressing these issues off the bike is the only way to ensure you are still riding comfortably at 60, 70 and 80 years old. It isn't the bike that becomes uncomfortable; it's the human being who has lost their robustness.

Moving Toward Robustness: Three Evidence-Based Pillars

To transition from a sensitive Micro-adjuster to an adaptable Macro-adjuster, we recommend a three-pillared approach:

1. Functional Movement Screening

Before adding load, assess your movement. Can you perform a deep squat with your heels on the ground? Can you rotate your thoracic spine? that movement quality is a significant predictor of injury risk in endurance athletes. If you can't move well off the bike, you won't move well on it.

2. Resistance Training for Connective Tissue

Cycling is non-weight-bearing. This is excellent for joint impact but poor for bone density and tendon stiffness. Implementing heavy, slow resistance training (HSR) improves the "antifragility" of your tendons and bones.

• Key Movements: Squats, Deadlifts, Split Squats.

3. Zone-2 training or The Maffetone Method for Base Building

Lower your intensity to raise your ceiling. By training at a Heart Rate (HR) below your aerobic threshold or LT1. INSCYD describes this as the lowest exercise intensity at which there is a measurable increase in blood lactate concentration, compared to resting lactate concentrations. LT1 is the first lactate threshold and should not be confused with LT2 (lactate threshold 2, or anaerobic threshold). https://inscyd.com/article/lactate-threshold-1-lt1-ultimate-guide/

Or try using the Maffetone Method for Base Building (using the 180-age formula), you develop the mitochondrial density required for long-term health and performance without overstressing the nervous system. This builds the "engine room" that supports your structural integrity.

Recommended Reading & Resources

To dive deeper into the science of robustness and longevity, explore these foundational resources:

• Books:

  • Antifragile by Nassim Nicholas Taleb.

  • The Big Book of Endurance Training and Racing by Dr Phil Maffetone.

  • Bike Fit by Phil Burt.

  • Becoming a Supple Leopard by Dr Kelly Starrett.

• Research Papers:

  • Strength Training Among Male Master Cyclists—Practices, Challenges, and Rationales

  • Mitochondrial adaptations in aged skeletal muscle: effect of exercise training

  • Lactate Threshold 1 (LT1): Why you should care and what to learn from it https://inscyd.com/article/lactate-threshold-1-lt1-ultimate-guide/

Conclusion

Cycling should be a lifelong pursuit, not a slow march toward chronic pain. However, being a "strong cyclist" is not the same as being a "robust human." If you ignore your off-bike mobility and your aerobic base, you are building a high-performance engine in a rusted chassis.

By embracing the principles of Antifragility, addressing Aerobic Deficiency, and becoming an adaptable Macro-adjuster through better movement, you don't just become faster—you become harder to break. Don't let the ageing process be an excuse for poor maintenance. Address your functional patterns today so you can enjoy the road for decades to come.

Steve Cronshaw

November 2024