Strength Training when Preparing for a Triathlon

Unlike many highly competitive sports that seemingly require a sincere and arduous marriage to the weight room, triathlon does not call for such a need for bulk and size. Never will you see massively bulging biceps on a man leading the run portion, nor will you view a man whose lats are so large he cannot get his arms close enough to use the aero bars on his bike. Instead, you will watch refined, strong athletes who use ever fiber of each muscle to its best ability, not to its largest size capacity. Carrying around too much muscle mass will serve as counterproductive, as the extra bulk will grow more and more difficult to pull along as the miles increase. Those big round shoulders with barn door creases on the top and watermelon-sized chests that could crack an egg may look good on the beach or underneath an all-too-tight shirt at a club, but on the race course all they will get is in your way.

Although some athletes fear that weight training will result in a larger physique that actually prohibits a successful triathlon race, nothing could be farther from the truth. An intelligent, well-planned approach to lifting weights can and will enhance the triathlete's experience, especially those just starting out and still in the base-building phase of their careers. Rather than pressing as much conceivable free weight and keeping repetitions low, which essentially builds the bulk most lifters and athletes desire, triathletes must commit themselves to a strict schedule of medium weight coupled with high repetitions. Also, while many other athletes will train four to six days a week, a triathlete should engage in two full body workouts per week, which is preferable in the off-season, and could reduce that number to one as competition grows closer.

New traithletes especially must incorporate some form of dedicated strength training into their weekly regime when preparing for their first season. Working on form, technique, and endurance training across the three disciplines of swimming, biking, and running represents the most important element in preparation, but the body's need for sustained strength to perform those disciplines directly impacts overall performance.

The time spent in the gym should not eclipse an hour, and the following workout, if done with pace and focus, can not only get a triathlete in and out of the gym quickly, but it can also rapidly generate the body type and strength required to cover the course in an efficient and enjoyable way.

*Each set should contain between 10 to 15 reps

*The cycle below should be repeated two or three times

*No more than 30 seconds should elapse between sets

*A five-minute warm up on the bike or treadmill should precede the workout

*Best if done on machines or with resistance cables

Full Body Triathlete Workout

1.

Lower back - Roman chair or machine

2.

Lat Pull-downs to the front

3.

Upright rows

4.

Bicep curls

5.

Obliques

6.

Tricep press-downs

7.

Military shoulder press

8.

Leg extensions

9.

Chest press

10.

Abs - machine

11.

Leg curls

12.

Calves

13.

Chest flies

14.

Seated rows

15.

Leg press

16.

Abs - floor

*You may want to compliment this routine with some post-stretching activities

*You may also wish to involve various core activities

Like any new workout, take the time to get used to the pattern and pace. You may only be able to make one rotation the first few times, but add to it when you get comfortable. Do not waste time between sets, and avoid being too social while training. Remember that training should simulate racing, thus the idea of efficiency and transfer should be a primary goal in each workout.

Also, as the weeks go, vary the exercises so the muscles do not get bored. You need to confuse the muscles as much as possible to stimulate growth, not to mention keep you interested and challenged. The workouts should be a source of fun and excitement, so use this structure above and mold it to fit your needs. It will undoubtedly make you a better competitor who is more likely to enjoy the sport of triathlon and make it into something you look forward to with each new season.