If you’re like most tri-geeks, you’re training for a triathlon because you love to swim, bike and run – or at least two of those activities – and you hate to lift weights at the gym.
But, while you don’t feel the need to get to the weight room, you really should. Even though you feel there isn’t enough time for the pool, the trail or the road, dumbbells really aren’t all that dumb. Dave Scott, Mark Allen and Paula Newby-Fraser figured out that strength training is an important part of triathlon training and has helped them with their muscle endurance and power, resistance to injury and enhanced strength.
Simply lifting heavy weights isn’t going to make you a better, faster triathlete. You have to use power, not weight, as the measure of your strength training routine. Here are five steps that you can take to start a strength training routine to build into your training:
- Lift lighter – most people lift too much weight. Lifting 50-60 percent of the maximum weight you can lift is typically the amount that is perfect for power production.
- Lift faster – every motion should be as explosive as possible without compromising form. Only increase weight if it doesn’t slow you down.
- Focus on total-body movements – such as deadlifts, overhead pressing, kettle bell swings, box jumps and kettle bell snatches
- Do fewer sets and more reps – since you’re lifting lighter you can do more reps during each set.
- Translate to the sport – do sport specific strength training such as swimming with paddles or big-gear climbs will help translate back to triathlon.
Strength Training Doesn’t Mean Just “Lifting Weights”
Strength training doesn’t necessarily mean just lifting dumbbells or hand weights. It means strengthening your muscles and that can be done in other ways. You can do your strength training before your workouts and lead into those workouts with specific exercises that copycat those sessions. For example, before you start a phase of running hills, in the weight room you could do step ups and lunges; big gear training on the bike can be mimicked by leg presses or squats; and stiff arm push downs could be done before you get in the water to do paddle work. Be sure to start your weight room workout 4-6 weeks before you start each specific phase of your training. It has to be a balanced program, with a little more emphasis going toward your weakest trait.
If you are looking for a coach to help you train for your season, contact me today and I can help get you on your way to your personal best!
