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Most triathlete training programs emphasize aerobic activities like swimming and cycling. However, these athletes need to work on their muscle strength and endurance, and these activities do not necessarily fit the bill. Fitness experts recently revealed that strength training workouts could benefit triathletes preparing for a triathlon by building strength, stamina, and endurance.
Despite this insight, most triathletes struggle to develop practical strength training programs. So in this read, we will be discussing how you can create a triathlete weight training plan. On top of that, we will also reveal how long you should follow such a plan, plus some tips you can adopt for a more manageable yet beneficial training time. Take a look!
It refers to training that uses resistance to muscular contraction to increase strength, anaerobic endurance, and conditioning using weights. Therefore, it is sometimes referred to as weight training. Fitness experts associate strength training with numerous benefits, which reflect solid reasons to start this program, including (1):
Read More: Triathlon For Beginners: A Guide To Entering Your First Triathlon Event
The general approach for most triathletes is performing swimming, running, or cycling routines (5). So, it is odd for most when they are told to execute a strength training workout plan. Why? This is the main question most triathletes will ask.
Experts acknowledge that these workouts have a handful of benefits for triathletes. They help improve triathlon performance, endurance, longevity, and physical and mental well-being (5). To prove this, we will evaluate two studies.
A 2002 study was conducted among 15 triathletes to study the effects of concurrent endurance and strength training on the running economy and VO kinetics (2). The researchers discovered that heavy weight training among triathletes improved their maximal strength and running economy, with most reporting significant effects on the VO kinetics pattern with heavy strength training (2).
Another study was conducted in 2013 to determine the effect of combining endurance training with heavy strength training on endurance performance in endurance-trained runners and cyclists (6).
Like with the first study, the research findings indicated that the running economy was improved when the participants performed endurance training and heavy or explosive strength training activities (6).
However, the study revealed that strength training was the best activity for improved running economy and increased running speed and power output (6). The study, therefore, suggested that endurance runners like triathletes perform strength training workouts and endurance activities like swimming and running (6).
On top of these benefits, you will reap the benefits of strength training, which we have discussed above. There are different approaches you can choose to add this training plan to your schedule. First, you can choose to perform it as your main workout routine for several weeks. Alternatively, you can complete the exercises as additional workouts on top of your other training program.
It would be best if you made this decision after talking to your doctor and trainer. They will help you make an informed decision that makes sure you do not mess up or injure yourself after picking up either approach.
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The best triathlete weight training routine is safe, accounts for the athletes’ fitness levels, and incorporates the best exercises to help them prepare for the triathlon. You do not have to break your back doing a list of endless weight lifting exercises.
Instead, fitness gurus have revealed that five to six effective weight lifting workouts are enough and go a long way. However, note that everyone responds to weight lifting differently, which is why it is best to work with a licensed trainer to determine what suits you best. Nevertheless, most instructors recommend the following weight training workouts for triathletes:
Squats are a staple in a triathlete’s weight training plan. These full-body exercises work for your major muscle groups and help build muscle strength and endurance. Goblet squats are performed like the basic or regular bodyweight squat.
The only difference is that with goblet squats, you will have to incorporate weights. You can choose to work with a kettlebell, medicine ball, or dumbbell (9). These weights help target your core and leg muscles for further increased strength, which is vital for the triathlon.
Here is how you perform them (9):
One of the highly recommended strength training exercises in most plans is the deadlift. It is advantageous, especially in increasing muscle strength and mass (3). However, although it looks effortless to perform, without the correct technique, you will injure yourself.
Here is a step-by-step guide on how to master the deadlift technique (3):
The other effective weight lifting workout for triathletes is the leg press. According to Medical News Today, the leg press ranks as one of the recommended multi-joint strength training workouts that can help define and tone the leg muscles of triathletes (10).
It works your quads, calf muscles, glutes, and hamstrings (8). There are different variations of the leg press exercise.
Take a look at this guide on how to perform a seated leg press (8):
Read More: Resistance Training For Weight Loss: How To Boost Your Weight Loss Goals Through Strength Training
The bent-over row is one of the best exercises triathletes can perform to maximize their upper body strength and pulling power. Unfortunately, most triathletes, mainly beginners, focus only on the lower body, perhaps because running is their primary activity.
As a result, they forget to exercise their upper body. You must have an all-rounded training plan that helps you build muscle strength and endurance throughout your body. For example, there are several variations of the bent-over row exercise that you can perform. One of which is the bent-over row with a dumbbell.
To perform this, Mayo Clinic suggests you follow these steps (8):
Alternatively, you can also do the bent-over row exercise without the weight bench. In this case, you will ditch it and perform the activity in a standing position. Similarly, instead of a dumbbell, you will need to use a barbell to complete this exercise.
Here are the steps that you should follow (8):
Lunges are another staple in strength training programs, thanks to their numerous benefits. They work on major muscle groups and give your entire body a thorough workout. It is also an excellent activity to strengthen your hamstrings and quads to help your knees (4).
Here is a comprehensive step-by-step guide on how to lunge better for maximum results (4):
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It all comes down to the timeline before your triathlon. As we all know, training is paramount if you are preparing for any race, regardless of whether it is 5K or 13 miles. So, if you are eight weeks away from your triathlon, you are required to train for eight weeks.
Similarly, if you are six weeks away, you must train in all six weeks. However, note that the intensity of the exercises will vary depending on the training time you have. For example, in the first four weeks, you may perform higher reps of lighter weight lifting workouts. If not, you may perform fewer reps of intense weight lifting exercises.
Our goal is to help you attain the results you desire from this training program. After extensive research, we have come up with the following secrets behind the success of triathletes following a triathlete strength training plan:
The majority of the people who incorporate weights in their routine are hasty about lifting heavier weights. Unfortunately, this has hospitalized some with injuries. For beginners, the best approach is using lighter weights and then gradually increasing the loads as you progress.
Advanced athletes can use heavier weights, but again, not more than they can comfortably handle. Talk to your trainer if you have never worked with weights or are having problems identifying suitable loads.
Warming up is mandatory because it prepares your body for exercise by loosening and warming your muscles before strength training (11). WebMD suggests you perform an easy cardiovascular activity that warms up multiple muscles at once (11).
For example, you can choose to perform a short treadmill walking activity, easy-pedaling activity on a stationary bike, or slow jogging (11). Additionally, remember to also cool down instead of abruptly stopping after your weight lifting activity.
This is considered unsafe because you can experience dizziness and light-headedness sensations (11). Cooling down will prevent these effects and your blood pressure and heart from dropping rapidly (11).
Consistency is paramount in the running training plan, which is why it is secondary to your family and work responsibilities. It helps keep you at par with your routine and prepare you thoroughly, both mentally and physically, for the triathlon.
However, it would help if you remembered to build on variety when you establish consistency. It would help if you mixed up your routines, which is what it means to introduce variety. The benefit of variety is optimal results because your muscles are ever working. Sticking to one routine for an extended duration leads to a fitness plateau, meaning no changes at all despite your training efforts.
An effective triathlete weight training plan includes five to six practical strength training workouts that work for multiple muscle groups. It should also introduce variety and cross-training for optimal results. Experts recommend some strength training workouts for triathletes: goblet squats, deadlifts, leg press, bent-over row, and weighted lunges. Be sure to talk to your doctor and trainer for guidance and a personalized triathlete weight training plan.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!