Blood Flow Restriction | Will it Make You Faster? | Cycling Science Explained

Blood flow restriction training (or BFR Training for short) uses an inflatable cuff or an elastic band to restrict blood flow while you train.
Restricting blood flow while exercising induces muscle toxicity at lower than normal intensities and our bodies respond with aerobic adaptations.
How much improvement to aerobic performance are we talking about with BFR training?
Various studies noted improvements in VO2max, aerobic power, and other mechanisms that drive aerobic performance, but the research has yet to conclusively tie BFR training to becoming a faster cyclist.
Watch the rest of the video to learn more about BFR Training’s current research, the risks associated with blood flow restriction training, and how to implement it responsibly in your training!
// STUDIES REFERENCED IN THIS VIDEO
1. Effects of Blood Flow Restriction Training on Aerobic Capacity and Performance: A Systematic Review: trainerroad.cc/3Q3BVH0
2. Low-intensity rowing with blood flow restriction over 5 weeks increases VO2max in elite rowers: A randomized controlled trial: trainerroad.cc/3NmORFZ
3. Blood flow restriction training and the high-performance athlete: science to application: trainerroad.cc/3tfpeie
4. Blood Flow Restriction Exercise: Considerations of Methodology, Application, and Safety: trainerroad.cc/38L7Hrc
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[@LittleJulio.]

I’ve been doing saddle numbness BFR training for years with excellent results! 😉

[@TSonemusic]

Why the fuck don’t you buy a good saddle?

[@avoycendeether8869]

@LittleJulio I also do BFR training by convincing myself a size M speedsuit fits just perfectly

[@8rk]

@@TSonemusic 99% of saddle problems are caused by a bad bike fit. Not saddle design. 99% of internet arguments start because people don't get sarcasm.

[@kingofcrunk4237]

Wait, what? How?

[@andrewmoonbeam321]

@@avoycendeether8869 LOL!

[@meatmotorendurance]

Other risk: It appears that BFR training has the capacity to cause significant muscle damage, and in severe conditions, rhabdomyolysis (Wernbohm et al 2020).

[@fortinbras47]

For people that don't know, rhabdomyolysis is EXTREMELY dangerous. www.cdc.gov/niosh/topics/rhabdo/default.html

[@stevenborden]

When compared to traditional resistance training, the risk for rhabdomyolysis is no different (in fact, data actually skews slightly more towards traditional resistance training as higher risk). In other words, if someone is worried about rhabdo from BFR, they probably shouldn’t train without BFR either. Nothing is without risk - the important question is “Does this INCREASE risk compared to traditional training?” The answer there appears to be no. That is why physical therapists, strength coaches, and sports scientists across the globe are utilizing BFR on a daily basis with their patients / clients.

[@karlmack8343]

I really like this format. I’d love to hear your thoughts on continuous glucose monitoring led nutrition vs grams of carb per hour as this is making all the headlines with CGM athletes performing so well in triathlon in particular.

[@TrainerRoad]

Great suggestion! We'll add it to the list.

[@longfermudd]

Interesting to see this covered in the context of cycling. There’s been a fair amount of discussion on this in strength training. Like the format.

[@cucuit]

Love this format TR! Keep it coming!

[@TrainerRoad]

You got it!

[@ArtOConnor]

Promising protocol for sure. We have been using it for some time now in our gym to rehab after injuries with great results.

[@TadeuszPiszel]

I concur - great for rehab after injury. Anecdotal evidence here - tested it on myself, right PFJ instability with some chronic cartilage damage - right quads is 30% smaller than the left side for over 20 years. 8 weeks of home based BFR program with low intensity exercises for 35min 5x/day (as per ACL BFR rehab paper) and the result was quite impressive. Approximately 1cm thigh circumference increase on BFR side. I'm planning to repeat a similar program again (now 12 months post first training) this time for both legs.

[@epicsportsmarketing]

coach - I am very curious to what you would prescribe a cyclist using TR

[@driesvandenbroecke1697]

What paper? Let me read it pls

[@benmiller388]

OMG!!!!! DYLAN JOHNSON IS IN YOUR HEAAAAAAD! Rent free.

[@robertreinhardt4924]

Love this video format!

[@TrainerRoad]

Good to know!

[@natez916]

Great format. Keep up the awesome content.

[@TrainerRoad]

Appreciate it!

[@trbeyond]

Lots of complaining here but this seems to be a pretty well balanced analysis of what is known and not known. He says at the end that the priority needs to be consistent training. BFR “may” be helpful “if” implemented correctly.

[@benmiller388]

Is it 9% up against the same workout block or a before and after ?

[@TrainerRoad]

It was a randomized controlled trial that saw those improvements after implementing Blood Flow Restriction Training for the intervention group. Both the control and intervention groups completed identical training. INT group applied the cuff exclusively during low intensities and accumulated roughly 60min/week with the BFR cuff applied. To assess endurance effects, they performed a spiroergometric ramp test (VO2max; 30-40w/min increase) on a rowing ergometer. VO2max improvements for CON group were +2.5+/-6.1% (ES=0.3) and +9.1+/-6.2% (ES=1.3) for INT group. pubmed.ncbi.nlm.nih.gov/31672481/

[@ronwolfept]

A great modality we use during the early post-op rehab process utilizing BFR units with surgical grade cuffs and continuous monitoring of arterial flow to achieve appropriate limb occlusion values for the given protocol. Very safe when used with appropriate protocols and with specifically designed equipment.

[@donadams5094]

Very different mechanisms involved, but there is at least some overlap between this and the hypoxic intervals pioneered by Doc Councilman with his swimmers in the 1970s. I’ve never quite figured out how to use them in my own workouts, but I am interested for sure. This may be a different route to some of the same outcomes.

[@meatmotorendurance]

It would also be interesting to do a comparison of BFR to increased volume of aerobic work and/or to increased interval time above LT2 in terms of cycling TT.

[@MrPilberg]

I wonder if BFR could be replicated by shortening recovery periods in regular intensity workouts? The accumulated by-product from exercise still needs to be shuttled out the muscles, so maybe a side by side comparison of the effects of a shortened recovery session vs BFR session?

[@davidhagan691]

I use it and the 1 thing I had to learn is that the fatigue induced the days after BFR training is significant.It is sneaky in that you don't feel it much unless you do high intensity, like a race. I did it the week leading up to a race and felt fine until trying to go hard and I just didn't have the ability to go hard for any appropriate duration of time.

[@TrainerRoad]

Great insight, David!

[@jordanrundell9962]

This is so crazy. Everything you usually read on improving performance, is always to maximize blood flow. Stretching, foam rolling, heat therapy, cold therapy. All work to promote bloodflow. Usually, the consensus is more blood flow = more oxygen / vital nutrients = faster recovery = more performance. Then here comes a guy WAY out of left field and says, "NO! LESS bloodflow = more performance!" (Btw, not saying your wrong, just noting a peculiar opposite in training principles).

[@jblah1]

BFR will reduce performance while using it. It makes it more difficult so your body has to adapt. When not using it you’ll have gained the benefits of the adaptation. Similar to altitude or heat training. Once your body adapts to the added stresses you’ll have more blood flow when in normal conditions.

[@themediocremtber4218]

Big smooth brain vibes here. Can’t believe you guys are advocating this.

[@shakinwakin35]

I’m here for the thumbnail this go around 😄. I appreciate the tongue in cheek since it’s unexpected from y’all.

[@llllliillllliilllll]

Really great!😊

[@TrainerRoad]

Glad you think so!

[@kdevine321]

while trying to recover from a rotator cuff surgery using BFR to do ultra light bicep curls, I had the idea that it could possibly be used in my morning runs with my dog. I run 2 miles with her M-F, but she is very slow ~ 14 min/m. So I usually strap 3lb weights to my ankles to keep me slow and build hip flexor strength. But then I realized I possibly could do this with BFR and it would feel like I'm at mile 18 every morning! This could really help lactate flush development while only running 30 mins a day. Probably will start out doing it once a week and build up.

[@JJ85J]

Love this! Hypoxic chamber / sauna suite/ BFR 😂

[@Mapdec]

I have been trying this and monitoring with Sm02 and Vo2, it is incredibly difficult to maintain consistency, and there is a point in a steady VT1 ish workout where ThB starts to fall rapidly and vo2 climbs. It takes a while longer to RPE and pain to register. On release ThB floods but doesn’t bring the expected raise in SMO2 with it. It feels pretty scary. I think there is something to BFR in the early stages of a workout, but after the warm up. Still just experimenting and seeing what it does to my numbers. Not an advocate in anyway, just a curious coach.

[@TrainerRoad]

Thanks for sharing your experiences!

[@user-yn5sk5ru5g]

Oedema training, meh...not so excited about it....but maybe try it sometime?

[@kenocontreras]

Incorporating BFR into my cycling training scares me a little bit. I found it ok in weight lifting because the time between sets with BFR is minimum compared to doing a 1 hour on TR with BFR

[@TrainerRoad]

The current research does not advise doing an hour workout with BFR, but rather incorporating it into portions of rest intervals, or for portions of low intensity workouts.

[@nationsnumber1chump]

huh, I usually just put on my TT suit. Seems tight enough to me

[@krissche1863]

My question: is this safe for people with varicose veins? I have both deep and shallow vericose veins that are sometimes painful. I use compression socks and tights to relieve problems, so going the opposite direction and restrict blood flow for gains sounds unsafe. FYI: No I am not old, obese or inactive. I am 37 (got the varicose veins as an active, not obese 24 year old), lower BMI but within normal and I do as much training as I can and it is every day, just not very much every day.

[@BoondockStryker]

Wow me 2 in the podcast coach chad says not to use them with varicose veins. I've also had to start taking low dose aspirin since I started TR. I was getting superficial blood clots. It took me a long time to figure that out so if it starts happing 2u maybe this will help.

[@krissche1863]

@@BoondockStryker thank you for sharing, and knowing that someone else struggles with the same thing helps. You do the best you can with the genes you were dealt. How would the veins look if we didn't try to stay active?

[@jameseastwood402]

Apart from the 90s adult movie soundtrack this is a great video and format. Looking forward to more. I've been using bfr for a month or so. No conclusions yet but it's certainly an opportunity to get ahead of the curve.

[@ccbanger1414]

What dose Dylan Johnson think about this?

[@lereveure]

seems to me there's a lot that can go wrong here.. there's a lot of variables and conditions to think about.. not sure I would start something like this before more long term studies supports the current claims..

[@b-manz]

How about buying a size down on your shorts and having the same effect.

[@fozfactor]

So if I go to bed with those two tourniquets I had laying around wrapped tight around my legs I should wake up faster?

[@dmitrymalanda9278]

Great new format Jon! I hope this helps TR reach a wider audience 👍👍 Don’t let the few, loudest voices get too you too much huh? 🙂

[@zzhughesd]

Is it April 1st already ?

[@user-ys3nf2ff6p]

Having had Iliac Artery Endofibrosis surgery, and having lived through the symptoms for months, there is NO way I'd ever do this! 🤣

[@jonathanweatherill1029]

Interesting topic Jon. Think I'll continue to try and get the fundamentals right for now tho. Sounds like low hanging fruit or marginal gains best kept for more elite cyclist's.

[@TrainerRoad]

Smart approach, and fantastic name! ;) - Jonathan

[@user-kk3og9yq9s]

please update trainerroad blog.

[@TrainerRoad]

Our blog will be getting less frequent updates. For blog content moving forward, we'll be focusing on feature releases and sharing insights from our dataset.

[@user-kk3og9yq9s]

@@TrainerRoad Thanks. I understand.

[@brentmills4]

Um where’s backwards hat Jonathan?

[@Micha112233]

Best to be combined with oxygen restriction mask and a strait jacked. I would only train like this if i had to pay bills with my performance, this is crazy.

[@AlexPeka]

Come on TR, no need for sarcastic click bait thumbnails. Your content has value and doesn't need it.

[@BleuNoirProductions]

Was about to say this, it’s a big turnoff for me. Love TR and the team though.

[@joshuasampson6971]

I agree

[@furyl1_neverz91]

Poor John

[@mikemallon4620]

Not clickbait if they show it works

[@zikaperic2133]

I have a strap on at home. I was wondering if I could use that as straps

[@messi9991]

Yea, cutting off the bloodflow seems like a totally normal and healthy thing anyone should try.

[@AlexRochette]

Oh, man. That looks like it could be dangerous for some people.

[@8rk]

I was expecting backwards hat jonathan at some point.

[@TrainerRoad]

No hats. Would adversely affect the lighting on my hair! ;) - Jonathan

[@johnhatton5325]

is it April 1st or am i missing something.

[@enki42ea]

I don't see a muscle oxygen sensor to actually check the level of oxygen being restricted

[@zzhughesd]

All the major teams have gastric bands on legs in all the grand tours. !!! They just wear two pairs bib shorts so nobody knows !!!

[@marekpawlik9655]

Aren't the tight bike pants already designed for that?

[@cub8556]

Thumbnails gotta go. Y’all are way above the clickbait

[@sportbikejesus6297]

This thumbnail isn’t clickbait. At least not in the derogatory sense. There was no deception. Sensationalism to get clicks (as long as the content delivers what the thumbnail advertises) is all good.

[@urdrenn]

I bet there are some vascular risks involved if applied wrong. Varicose veins are just one that comes up cause by the increased blood pressure.

[@AlexGriggAnimation]

Lol John does not look excited about making that thumbnail

[@TrainerRoad]

Can refute. I'm overjoyed for this new content series! :) - Jonathan

[@ricf9592]

Wear cycle shorts a size smaller than usual. That'll do.

[@byron8317]

Everyone complaining about the thumbnail is ridiculously cringe. They are a business and its just a matter of fact that this style of thumbnail drives new viewership.

[@jordanforsgren2597]

Exactly

[@weewei8897]

will a very tight pair of bibs achieve the same effects lol

[@newbarker523]

Some hopefully constructive feedback... I like the content that analyses the idea of BFR training, even if I find the idea of restricting blood flow scary and something that I'd avoid. I hate the thumbnail and generally avoid videos that try to grab my attention like this.

[@jasamkrafen]

There is no complete arterial occlusion is done correctly, i mean, that would be terrible

[@brenoamelo]

sounds like kaatsu used in swimming

[@2wheelsbest]

I like this format, but please do not go down the road of having those ridiculous clickbait thumbnails for these. Those faux gasps of shock are just not Trainerroad's style, you're all so much better than that, especially you Jonathan. Let the content speak for itself, and don't join the race to the bottom. That's one race you don't want to win.

[@12345621770]

So. Maybe it's sounds silly but my thought is : Smoking should help also with muscle building as it acts like a whole body bfr restriction. No??😂

[@cyc00000]

Love the thumbnail. It really highlights my experience with riders who wear Rapha kit who all ride like they have blood flow restriction in their legs. Well-chosen thumbnail and def not clickbait.

[@samgraham6355]

So sitting on the toilet until your legs feel like jelly and then trying to walk counts as exercise now.

[@VegasCyclingFreak]

I don't think this would work for older people like me... too many risks involved.

[@JasonDBike]

Watch coach Scott's video on this. (kinetic cycling) he's 51 and does it.

[@VegasCyclingFreak]

@@JasonDBike Well maybe so but at 55+ things start to change for a lot of people

[@ricktan5663]

I feel that this is just another ploy to change your wardrobe and buy the next smaller size of kit.

[@themrtimmyboy]

Seems dangerous to me. What is risk of blood clots?

[@TrainerRoad]

No research has been published about correlation or causation with BFR training for endurance athletes and blood clots, so that is currently unknown. That said, it's a very valid concern and should be seriously considered before implementing BFR training (as stated in the video).

[@themrtimmyboy]

@@TrainerRoad Thank you for your reply, and for all your work! Love the show (videos and Podcasts)

[@florianbusch3082]

This already looks dangerous, why on earth would you do that to your body?

[@BioStuff415]

WTF?

[@agavestraws4545]

Bad idea.

[@JoshMcGehee]

I love TR and all, but if you're gonna rip off Dylan Johnson's video format, at least throw in a Backwards Hat Jonathan for us. Geezus.

[@ellismccoy]

I thought exactly the same! This is like for like format of Dylan's but without the backwards hat guy giving us the REAL advice.

[@hendriks_]

And I thought you are one of the few channels that wants to excel through quality content and can resist the clickbait thumbnails. Come on, you are better than this!

[@zzhughesd]

Yes this was not a quality piece. Given no pro teams have used the practice . I’d not have a made a vid on it

[@jameseastwood402]

@@zzhughesd how do you know pro teams aren't using it?

[@stephenhandel5565]

Unbelievably dangerous

[@fitoldgit]

Very poor review. Why NO mention of BFR's documented benefits/increases in circulation (eg increases in vascular endothelial growth factors), nitric oxide, growth hormone, testosterone and so on? Presume you just looked for papers specific to cycling (comparatively very few). It's not just "fuel" delivery and removal of "waste" products that is the target here, but delivery of oxygen/02 to working muscles. When the new bloodflow/haemoglobin sensors become commercially available later this year (2023) we will see an explosion in the use of BFR tech. And "muscle toxicity"? Wtf? Complete mis-application of the term.

[@b1nhopires]

Please TR, keep the funny click bait faces off the thumbnails pls.

[@EnigmaticAnomaly]

I'm no medical expert, but this just sounds asinine to me. What you're basically doing is putting a tourniquet on your legs while your body is under stress. This can't be good for the body restricting blood-flow like that. In an attempt to prevent yourself from bleeding out, fine. For fitness gains, no. Just freaking ride your bike, and enough with listening to these ludicrous studies.

[@kob0100]

Ok, you just lost me.....are you nuts?

[@TrainerRoad]

Nope! Just exploring research about how to get faster and sharing responsible insight. :)

[@TimJones-pn9ul]

As a test to see what happens, interesting. As a training method, this is foolish and dangerous. You dont want to mess with blood pressure like that.

[@joshuasampson6971]

Please change the thumbnail

[@daviddawn9043]

this sounds stupid, just work out and get benefits from it restrictions of blood flow sound wrong to me

[@OnRappel]

Really bro?

[@Rob42870]

Ugh, not the KZbin face

[@clingerfelt]

WTF - this sounds like a terrible idea from a medical perspective.

[@geoffreybeene]

cringe thumbnail