12 Strength Training Tips For Triathlon

It is only necessary to set aside a mere half an hour of your day to get the full benefits of strength training for triathletes. This may seem like a small amount of time, but it only equates to 2% of your day.

As per Stephen Weinmann, who is both a coach and physical therapist and the proprietor of the Irish health club BikeRowSki, athletes exhibiting endurance who don’t include regular exercising with weights in their routine will eventually lessen their capacity to yield their prime muscular force.

According to Weinmann, low-rep, high-weight strength training should be done to ensure an endurance athlete can endure the strenuous cardiovascular efforts of race day.

He expressed that this action increases an individual’s capacity to tolerate extended spans of labour against a more elevated amount of opposition than what they presently can accomplish. This will lead to a slow but steady progression in the capacity to generate higher levels of force, which will lead to faster contest results.

“Every muscle group will be working during a race. He also mentioned that they would like to make a training regimen that will enable a triathlete to become more efficient in exuding steady energy.

Strength Training Importance for Triathletes

No matter what area of study or emphasis is chosen, the main purpose is always the same: to progress and improve. So, with that goal in mind we can easily identify why it is that strength work for triathletes is an important part of structured training:

  • Injury Prevention: This is the most common reason given for performing strength exercises. A consistent dose of strength work can help to increase bone density, maintain muscle mass and protect vulnerable joints from injury.
  • Become Well-Rounded: While the goal is always to become better at the specific sport you’re focusing on, the goal should not be weakness outside of that sport. There’s value in being an athlete, instead of just a cyclist, runner or swimmer. Feel your best no matter what you’re doing.
  • Increase Power: Strength training, especially with weights, increases slow-twitch muscle fibre. Slow-twitch muscle fibres don’t produce lactic acid at the rate fast-twitch muscles do, thus allowing you to produce more power for longer. A high lactate threshold equals more power.
  • Better Form and Body Mechanics: Strength exercises are great for correcting imbalances in our bodies. Better posture and overall body alignment can be achieved with continued and consistent strength work.
  • Equal Power Delivery: Whether it’s your pedal stroke or running gait, strength work helps athletes deliver more even and consistent output to the ground or pedals. This improves efficiency, which helps improve an athlete’s resistance to fatigue.

Strength Training for Triathletes 30-Minute Set

Check out Weinmann’s 30-minute strength training for triathletes set. These activities will aid you in developing the perseverance of your muscles which is necessary for triathlon. Take 30 seconds of rest in between each activity and two minutes after the set has been completed. Then start again and do the same routine four times.

Straight-Arm Standing Lat Pulldown

Face the lat pulldown machine and grasp the bar with both hands extended out in front of you. Strengthen your core and clench your glutes, and lower the bar to just above your hip. Wait for a moment and take your time coming back over three seconds. Complete 12 reps of 25-35 lbs.

Alternating Dumbbell Bench Press

Lie on a bench with arms fully extended holding dumbbells. Bring the dumbbell down to chest level in three seconds, while keeping the opposite arm stretched out. Raise back to the start position for one second. Do 20 repetitions each of 15-20 pounds, switching sides with each repetition.

Bench-Supported Dumbbell Bent-Over Single-Arm Row

Stand up with both feet on the ground, lean forward, and move your hips back while steadying yourself by placing one hand on the bench.

Maintain an upright posture with your chin tucked in; keep your back straight and slightly bend your knees. Hold a weight in your hand, keeping your elbow pressed against your side, and lift the weight up to your mid-torso level. Complete 12 reps on each side of 20-30 lbs.

Dumbbell Walking Lunge

Utilizing a pair of dumbbells, take one step forward to initiate a lunge, making sure your chest is lifted, your core is tight, and the knee is behind the toes. Let your back knee gently lower to the ground, wait for a brief moment, and then use your strength to stand up. Alternate for 24 reps each of 15-25 lbs.

Side Plank

Lie on your side with your legs and feet stacked. Place your forearm on the ground and lift your body up into a straight line – clench your glutes and stiffen your midsection. Hold for 30 seconds on each side.

Strength Training for Triathletes Tips

Triathletes need to emphasize strength training and then concentrate on how it can boost their performance when training and competing. Here are some additional points to bear in mind when you integrate a strength training for triathletes program into your schedule.

1. Your Strength Training During the Off-Season and In-Season Will Look Slightly Different

As well as performing lightweight training with multiple reps as noted, during the season make sure to focus on flexibility and steadiness. Engage in compound movements that are complex and need more than one joint.

According to Kate Ligler, a well-known trainer, attempting to engage in strength training while already amid season could be hazardous. Therefore, if you haven’t done any strength training before, while already in the middle of the season, be sure to concentrate on the fundamentals that she points out.

If you wish to experiment with various forms of weight-lifting, such as increasing the load, do it when you are not actively competing. Be sure to maintain the practice you took up during the new season so that you don’t have to begin all over once more.

2. Be Mindful of Your Race Schedule

When it’s time for important races, be sure to heed caution with your normal strength training routine. You should reduce your total exercising workload, as well as any activities that make you feel tender or tired.

Similar to staying in shape through endurance exercises, you will not quickly lose the fitness you gained. In one study, runners who ceased their weightlifting still kept their advantages for up to four weeks and improved their speed.

3. Stop with the Excuses

It’s quite simple to excuse oneself from doing strength training. Dr Rick Kattouf identifies five of the most usual justifications he encounters.

Do not tell yourself that you will become too large or complain that it will hinder your chances of performing other exercises with vigour. Also, yes, you do have time. If you’re saying that you don’t have time for exercise, here’s a workout that can easily be done while watching television.

4. Learn the Fundamentals

Aside from being certain to follow the correct form in each exercise (which is essential), become familiar with the fundamentals of constructing an effective weightlifting routine. Instructor Kevin Purvis explains how to perform that task in this article.

5. Always Do a Proper Warm-Up

You shouldn’t lift weights without doing some sort of warm-up, just like you wouldn’t start a track session without warming up.

If you do not perform a warm-up session for your strength training routine, you will not gain optimum results and you could be at risk of hurting yourself. Find a five-minute warm-up from trainer Kyle Herrig here.

6. Embrace Strength Training Fresh and Avoid Mal-adaptations

Exercising with power is a very demanding task, so it is particularly essential to undertake these workout routines when you are feeling energized. A strength athlete should never partake in an extended endurance event before working out for strength, and the same goes for endurance athletes.

It’s essential to avoid strain training when you are worn out. A small drive or jog is acceptable, but it is imperative not to exert yourself in an exhaustive condition. You can weaken the advantages of a strength workout if you follow it up with a lengthy, demanding endurance exercise.

Doing a low-to-moderate intensity exercise session not long after resistance training may facilitate the transfer of certain changes in performance to your athletic activity. If you push yourself for an extended period before or after a strength exercise routine, you may experience negative repercussions.

7. Focus on Functional Movements

Formulating a balanced strength workout is much simpler if you organize it in terms of movements and planes of motion instead of individual muscle groups.

Take this into account: don’t do single joint exercises unless you are trying to stop an injury from occurring or stimulating an inactive muscle group.

Focus your lower body strengthening on ground-based, multi-joint exercises. As an example, squats or lunges recruit muscles in the same proportion as hamstring curls or leg extension exercises.

Include exercises in a single-leg stance in your workout if you are an endurance athlete, like a single-leg squat, single-leg RDL, or step-up to improve your balance. The techniques are highly effective in developing greater steadiness and protecting against injury.

8. Don’t Overlap Endurance with Strength Training

It is important to remember that strength training is an additive to endurance training. Train with high intensity, but try to steer clear of programs such as CrossFit and boot camp style workouts which involve doing multiple exercises with short rest periods.

Your main objective should be to increase your strength and power while avoiding excessive tiredness.

Take breaks between sets and put more effort into shorter periods. You can also organize your exercise routine through digital programs that will help you with your physical conditioning. For more details visit here.

Your body uses three distinct energy systems: ATP-PC, anaerobic, and aerobic. If you limit your exercises to short, 10-15 second intervals with plenty of breaks in between, then your strength training won’t disrupt the rest of your routine as much.

9. Incorporate Plyometrics

Plyometrics are primarily fast-paced jumping movements in which the time on the ground is kept minimal. The primary purpose of plyometric training is to enhance one’s strength.

Not every person is suited for jumping, however, it is essential to keep in mind that even a bit of it can go a long way.

Begin with exercises that aren’t too strenuous, like ankle hops or running drills, and work your way up to higher-intensity activities like box jumps, squat jumps, and bounding. Be mindful of how many jumps you perform in a workout when participating in plyometrics, as it can be taxing on the body.

Investigations have indicated that doing plyometric exercises can help to optimize running speed. It can be said that for a fixed velocity, the amount of oxygen used is actually lower.

Including plyometric exercises in a well-structured workout regimen has been shown to boost overall conditioning. Athletes can not only lower their heart rate at a particular running speed, but their decreased oxygen consumption displays increased running efficiency.

10. Emphasize Power in Addition to Strength

Work is defined as force multiplied by distance. Power is defined as force multiplied by distance/time. Boosting the velocity of action will increase its effectiveness of it.

Studies have yielded very positive outcomes when utilizing intense weight lifting as it calls for both significant usage of muscle fibres and great strength. Nonetheless, one can increase strength by utilizing lighter weights with heightened velocity.

Numerous studies demonstrate that intensive weight lifting can be a very successful form of strength training for athletes who focus on endurance. Research indicates that even a light to moderate amount of weight lifting can be successful.

It is possible to use less resistance and move quicker to imitate the movements of a particular sport, like plyometrics.

Despite moving slowly, using heavy weights still amplifies the power of an exercise. The importance of having the aim to move quickly was established as being as significant as actually moving rapidly.

No matter the amount of weight being lifted, it is essential to have the goal of shifting it rapidly to boost energy efficiency.

11. Transition Your Strength Training to Actual Sports

The end goal of concurrent learning is to apply the skills learned to new tasks. If your one-rep maximum on the squat increases by 30%, you will not be able to expect a 30% increase in wattage when cycling.

A possible way to improve skills in a particular sport is to imitate the movements and accelerate of the activity. At some stage, you should incorporate strength training into the sport itself.

For instance, swimmers can practice by either swimming with resistance or being attached to a rope. Exercise caution using paddles as the likelihood of a shoulder hurt rises.

Athletes who participate in racing can do workouts that involve sprints or brief hill drills. Cyclists are also able to do short, fast bursts of activity, which are 10-15 second intervals of all-out sprinting with a full recovery period between efforts.

12. Strength Training Should Replace a Portion of Total Training Volume

Incorporating strength training along with endurance training, referred to as concurrent training, is generally produced as long as an athlete doesn’t overburden their already full training regimen.

If you are trying to work strength training into an already full schedule, then it’s possible your body won’t adjust properly, which can lead to overtraining. It is beneficial to perform strength training during the off-season or pre-season when the total workload is reduced.

Aerobic fitness is usually well-developed in endurance athletes, but their muscular strength may be lacking. Be sure to start off gradually when beginning a strength training program.

Be sure to consume a balanced diet with adequate nutritious food and protein. Take a look at protein powders such as Vega and Garden of Life, both of which are clean sources.

It’s important to keep in mind that strength training is an additional component of endurance and triathlon conditioning. Do not be drawn away from your goals by wanting to have a more attractive body or bigger arm muscles. Doing a bit of power training can be quite advantageous, and too much is not necessarily better.

Most athletes view endurance training and strength training as two distinct practices. This is quite usual, particularly with triathletes, however, certain exercises canto be advantageous in terms of both performance and safety.

Side notes

The main point to understand is having a definite purpose for each strength training session.

It is definitely clear that triathletes must devote a great deal of time to doing long-term, steady exercise in order to increase their aerobic endurance. When it comes to strength training, high-intensity exercises and sometimes utilizing heavy weights can be used to help build greater strength.


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