Let\u2019s lift the lid on testosterone and why it matters to cyclists.<\/p>
What is testosterone?<\/h2>
Testosterone is a hormone \u2013 a chemical messenger that\u2019s secreted, in the case of men, from the testicles into the blood, which carries it to the organs and tissues of the body to stimulate a number of functions, many of which are conducive to stronger cycling efforts.<\/p>
As a snapshot, testosterone:<\/p>
- Preserves and increases lean muscle mass<\/li>
- Improves cognitive function<\/li>
- Increases bone density to help prevent conditions such as osteoporosis <\/li>
- Improves your ability to recover from a workout.<\/li><\/ul>
Those are the headline benefits.<\/p>
But it\u2019s also responsible for driving the process of creating red blood cells, which is clearly nectar in a sport where your muscles are demanding oxygen.<\/p>
And then there are performance boosts that tap into the psychological.<\/p>
\u201cStudies have suggested that testosterone contributes to behavioural adaptations driving greater voluntary effort. For instance, working harder during sessions,\u201d says Dr Amy Vivien Wells, senior lecturer in exercise physiology at the University of Hertfordshire.<\/p>
\u201cThis is highlighted in a study linking pre-exercise salivary testosterone levels with self-selected resistance training workloads and performance in female netball players. <\/p>
“Also, non-physical psychological priming such as watching a video can positively influence pre-exercise testosterone levels and subsequent exercise performance.\u201d<\/p>
Age is more than a number<\/p>
Testosterone levels can drop from around 40 onwards. – Justin Paget \/ Getty Images<\/figcaption><\/figure> From around the age of 40 years old, testosterone levels can drop by around one per cent each year.<\/p>
It\u2019s one key reason why sedentary folk lose three to eight per cent of their muscle mass each decade after they turn 30, with this decline accelerating after the age of 60.<\/p>
That ageing decline is exacerbated by endurance training<\/a>. Studies have shown that 90 minutes of sub-maximal exercise results in a slight decrease in testosterone levels, while exercise of moderate to hard intensity for more than two hours results in a significant decrease in testosterone levels.<\/p>
The reason why remains unclear, but it\u2019s suggested that increased cortisol levels (stress hormone), a loss of body mass and changes in luteinising hormone, which helps to create testosterone, could be responsible.<\/p>
A study at the 2011 Ironman World Championships in Hawaii highlighted this exercise-induced testosterone drop. Out of 22 long-distance triathletes tested, only nine showed serum testosterone concentrations that would be considered normal.<\/p>
Female cyclists endure this testosterone drop, too, with around a tenth of men\u2019s levels circulating in the system. In women, it converts to oestrogen, which plays an important role in reproduction, growth and general health.<\/p>
Weight gains<\/h2>
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Weight training raises testosterone levels. – Makiko Tanigawa \/ Getty Images<\/figcaption><\/figure> If the outlook doesn’t sound good then, thankfully there is help at hand in the form of weight training. <\/p>
Regular gym work is the opposite of endurance exercise in that it raises testosterone levels, and remains why there\u2019s a strong argument that anyone over 35 should split their week between 80% riding and 20% strength work.<\/p>
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