Strength Training for Triathlon

Mirg is right; nine of this matters if you're not enjoying yourself. Of course, enjoying yourself might depend on performing as well as you can at IMAZ.

Or lapping people... 

I like Joe Friel's philosophy on strength training (as you know).  He discusses the importance and how you should approach it in each phase of your training here and in the Triathlete's Training Bible.

http://www.joefrielsblog.com/ 

That sounds like friel's philosophy as well. Base has Max Strength sessions, and Build has Strength Maintenance sessions.  Once or twice a week is enough.

Here's my total unscientific experience-based view:

My first couple years of triathlon i did strength trainign (free weights) 1x week. I probably didn't gain any muscle mass, but I did maintain some strength, and I did keep my metabolism very high. I was able to eat anything. I noticed the benefit of strong hamstrings for running. I looked a lot leaner.

The last 2 IM's I did, I didn't do much strength at all, and it seemed like I could ride 100 miles one day, run 17 the next, and still have to watch what I eat. I think building and then trying to maintain muscle mass is useful for keeping the metabolism up, if nothing else. It leaves you post-race with something more than super-endurance. You're healthier if you're strong.

If i had another IM to do again, I would defniitely build as much muscle ahead of time as I could (focus strength, power, speed) and then move to focus: reps/endurance weight lifting as the season moved into Base 2-Build phases.

Sounds like that is somewhat in line with Friel's views too.




Edited by robin314159 2010-12-27 1:49 PM

WillP needs to chime in.

I've been doing Crossfit (which has a lot of strength training built into it) for about four years now. When I started doing triathlon (about two years ago) I felt like I was at a huge advantage. Most endurance athletes have a pretty weak posterior (lower back, glutes, and hamstrings) while they have strong quads from all the biking. Strength training has helped me motor up hills, especially on the run course, when my legs are fatigued.  I was able to "switch" to using my hammies and glutes on the run after my quads were fried.

I wouldn't recommended any high rep weight training when the volume of IM or HIM training begins to increase (at about two months out from the race). I also wouldn't recommend any high rep pullups, squats, situps, etc when race time gets nearer. I tried doing the 3 swims, bikes, and runs per week, while maintaining a pretty busy strength program, and it was just too much. 

This time around for my Ironman training I'm going to lift heavy weights (3-6 reps per set) of back squat, deadlift, front squat, press, and bench all throughout the training. It doesn't take much time and it really doesn't wear the body down that bad either.

Those are my profound thoughts based mainly on experience and from some conversations that I've had from the guy who runs the Crossfit that I attend (he has a Masters in exercise physiology).

Hope this might help.

Edited by WillP 2010-12-27 2:15 PM

Thank you guys for your input!! 

I will check out the Joel Friel stuff and keep having fun! 

Thanks!!

If I understand correctly endurance weight lifting is the short sets with lower weights...is this correct?

No, longer sets with lower weights. Like 3x30xLight weight