It seems like there’s barely enough time to swim, bike, and run enough. So how much regular "strength training" should I be doing.
like the first answer, depends on how how strong you are and what your level is,,what is your weakest event? if cycling is your weakest, you may want to lift a bit to get stronger, weight training and strength trainng are important to avoid injury,,,probably most important "strength element" is your core,,,strong back and stomach to keep you in properfom on bike and run,,,speed training in all three events will make you stronger AND faster,,you dont want to be a hulk with big huge muscles, too much weight,,be lean and light
Posted on November 12th 2009 in Beginner Triathlete Training
February 3rd, 2010 at 10:47 pm
This is only coming from personal experience via a triathlon coach and knowing myself a bit.
So my answer is: depends? Are you already muscular and have years of lifting behind you? And/or are you a big person? Because in that case lifting for you might not the best use of your time. I would suggest once a week maintenance lifting sessions of maybe once 1-2 sets of each exercises with lighter weights and more reps (15-20). And stretching might be a better use of your time. When I had started I followed my coaches workout plans to the T, but since I was part of a group it took him awhile to discover it. He realized that a) I was already really strong, big (225lbs) and had powerful legs. So he took my sessions down from 3 a week down to 1, and forbade me to do legs.
On the other hand, if you’re new to the sport, or one part of the sport, some serious muscle building might be just what the doctor ordered (back, chest, shoulders, stomach, triceps for swim; legs, stomach, back for run and bike) and might get you a lot of benefit. So maybe 2 or 3 times a week, doing more weight and smaller number of reps (say 5 to 8 per set).
Just remember, the key to lifting is those last reps of the last set. They are the ones that get really get you stronger/leaner.
I guess it all also depends on the distance you’re training for as well (I think it matters less for shorter distances then longer ones).
Hope that helps.
References :
February 3rd, 2010 at 11:27 pm
like the first answer, depends on how how strong you are and what your level is,,what is your weakest event? if cycling is your weakest, you may want to lift a bit to get stronger, weight training and strength trainng are important to avoid injury,,,probably most important "strength element" is your core,,,strong back and stomach to keep you in properfom on bike and run,,,speed training in all three events will make you stronger AND faster,,you dont want to be a hulk with big huge muscles, too much weight,,be lean and light
References :