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2011-05-24 4:45 PM

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Webster Groves, MO
Subject: Sprint tri and strength sports

I've decided to do my first tri this summer and it will be a Sprint (300m swim/18mi bike/5k run).  I also hope to do my first novice strongman event a few weeks before that.

I don't have any illusions that I'll be competitive at either contest but am curious if anyone has incorporated tri training with strength sports (o-lifting, powelifting, strongman, etc).

Right now I could probably finish the course within the time limit but my goal is <2hrs.

Current training is weight training with a short-hard Crossfit workout afterwards twice a week (Monday and Friday), a longer CF-type workout once a week (Wed) and strongman events once a week(Sat).

I understand that I'm going to need to add running/biking/swimming and plan on doing that on Wednesday and Saturdays (if I can't do events).

Does this seem like a good start?  I can give more details if anyone wants them.  Any input would be greatly appreciated.

thanks in advance,

Matt



2011-05-24 5:06 PM
in reply to: #3516748

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Subject: RE: Sprint tri and strength sports
Right now I am training for an Olympic lifting meet scheduled for July 23rd. I might attempt a sprint tri end of August - I'll see. Strongman is an interesting competition because most of the events require an endurance component. Yes, it's primarily anaerobic endurance, but anaerobic endurance can improve aerobic endurance. Conversely, aerobic work can help with anaerobic endurance - I recall reading that it decreases recovery time between sets of anaerobic work because at that point your body goes into an intense aerobic mode as it tries to gulp down air, but I'm not 100% certain. Rumor has it that Pudzianowski finished all of his workouts with lots of rope jumping.

From my own experience, if you try and combine endurance and strength, you won't get great results in either. You can get okay results, not great. Also from my experience, swimming doesn't interfere with strength gains. Cycling also has minimal interference provided you don't do too much. Running is the worst - my squat just took a dive after I did a half marathon. Rope jumping and rowing machines seem to enhance strength to a point. This is what I've experienced.
2011-05-24 6:31 PM
in reply to: #3516748

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Subject: RE: Sprint tri and strength sports

It's a tough balance. I lift for fun but I'm also training for various triathlons, including IMAZ this year.

I imagine my time at the gym is going to be pared down as my mileage accumulates. However, I have been able to lift three to four times per week while also training for and racing a sprint tri (750m/12mi/5k). I finished MOP in my AG (30-34). I don't know if two days per week of tri-specific training is enough but I'm no trainer.

I've had to do all my lifting in the morning, before work, so it is a lot of two-a-days. Needless to say, my speed and strength gains have been small since I mixed the two but I enjoy the balance and the challenge it brings.

2011-05-24 8:03 PM
in reply to: #3516748

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Webster Groves, MO
Subject: RE: Sprint tri and strength sports

Thanks for the input guys.  My plan to do mostly rows, swims and bike for my longer conditioning workouts.  I'll keep almost all of them to less than an hour.  I have 3 weeks between the strongman show and the tri so I can put more of a focus on running at that point (I'll still run some beforehand but keep the mileage down).

Do you think bricks on the weekend would be sufficient?  My training during the week will always have a conditioning component (usually around 10min to 15min of heavy and intense work).

I almost feel like the running, biking and swimming is as much for practice at that leg of the tri as it is for conditioning.

Does that make sense?

2011-05-24 8:31 PM
in reply to: #3516748

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Subject: RE: Sprint tri and strength sports
I'd say just eat, eat and eat some more (as if you didn't already for a strongman comp).  I honestly don't think you need bricks for the most part for a sprint.  My first sprint I did 2 bricks in the 2 weeks leading up to my race just to see how my legs felt and practice my transitions.  As you identify which event is more important to you and don't expect to light the world on fire in your other event you should be fine.
2011-05-24 8:53 PM
in reply to: #3516748

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Webster Groves, MO
Subject: RE: Sprint tri and strength sports
thanks for the advice.  At this point it's really about enjoying it and getting a baseline for later.  Now to buy a bike...


2011-05-24 9:17 PM
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Subject: RE: Sprint tri and strength sports

uhcoog - 2011-05-24 6:31 PM I'd say just eat, eat and eat some more (as if you didn't already for a strongman comp).  I honestly don't think you need bricks for the most part for a sprint.  My first sprint I did 2 bricks in the 2 weeks leading up to my race just to see how my legs felt and practice my transitions.  As you identify which event is more important to you and don't expect to light the world on fire in your other event you should be fine.

Again, not a trainer but I agree.

Don't mess with your diet; eat as you planned.

I would do one short run off the bike after your longest ride/spin so you're not surprised by the logistics of T2 or how your legs will feel. It's not a big deal unless you're worried about shaving seconds.

I would focus on the run after your event. You won't lose much swimming/bike fitness in a few weeks so you can do some combined, short maintenance swims and spins to keep the feel and save time. It sounds like you're pretty fit, have the capacity, a plan and a realistic goal.

Good luck!

2011-05-25 8:40 AM
in reply to: #3517089

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Webster Groves, MO
Subject: RE: Sprint tri and strength sports
hamsterhabitat - 2011-05-24 9:17 PM

I would do one short run off the bike after your longest ride/spin so you're not surprised by the logistics of T2 or how your legs will feel. It's not a big deal unless you're worried about shaving seconds.

I would focus on the run after your event. You won't lose much swimming/bike fitness in a few weeks so you can do some combined, short maintenance swims and spins to keep the feel and save time. It sounds like you're pretty fit, have the capacity, a plan and a realistic goal.

Good luck!

Sounds like a plan, thanks again to everyone

2011-05-25 12:23 PM
in reply to: #3516748

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Webster Groves, MO
Subject: RE: Sprint tri and strength sports

What I did today was my CF workout (details in my log if interested) and rested a few minutes and then did a quick (for me anyway) 400m run. 

This might become more common.  I really like 400's, long enough to get some work in (especially after everything else) and short enough to hopefully not kill my recovery.

2011-05-25 1:23 PM
in reply to: #3518226

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Subject: RE: Sprint tri and strength sports
matthewdcorley - 2011-05-25 12:23 PM

What I did today was my CF workout (details in my log if interested) and rested a few minutes and then did a quick (for me anyway) 400m run. 

This might become more common.  I really like 400's, long enough to get some work in (especially after everything else) and short enough to hopefully not kill my recovery.



Funny because I was about to post here and suggest 400m repeats. They're long enough to build some endurance but short enough so that you're still "sprinting," and sprints are a great way to build conditioning while maintaining, even improving, strength.
2011-05-25 1:29 PM
in reply to: #3516748

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Webster Groves, MO
Subject: RE: Sprint tri and strength sports

Laughing

sounds like I'm the correct path, thanks again to everyone for the help



2011-05-28 10:11 AM
in reply to: #3516748

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Subject: RE: Sprint tri and strength sports
I had a similar question as well. I am an avid weightlifter and want to compete in triathlon, but at the same time do not wish to lose my strength or size it has taken five years for me to build up at this point. I am prepared to lose a little bit of both (as I know will happen if I increase the amount of aerobic exercise and decrease my  lifting), but hope that this new goal of mine to compete in triathlon does not destroy my years of lifting.
2011-05-28 5:21 PM
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Subject: RE: Sprint tri and strength sports

Ape - 2011-05-28 10:11 AM I had a similar question as well. I am an avid weightlifter and want to compete in triathlon, but at the same time do not wish to lose my strength or size it has taken five years for me to build up at this point. I am prepared to lose a little bit of both (as I know will happen if I increase the amount of aerobic exercise and decrease my  lifting), but hope that this new goal of mine to compete in triathlon does not destroy my years of lifting.

Destroy??  Define it.  I too was an avid lifter.  Pretty much fit into the fat power lifter mold.  Depending on how you progress (distance) and how competitive you want to be you're going to lose a bit of mass and strength.  I have finally decided to make strength a complimentary piece to my tri training to maximize the return on my training time.

2011-06-01 12:20 PM
in reply to: #3516748

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Subject: RE: Sprint tri and strength sports
I thought this was interesting. Here's a guy who does an endurance sport (cross-country skiing) and a strength sport (hammer throw). To be fair, the article says that he is taking a break from XC skiing to throw, but still, the fact that this guy is throwing at the college level and he at one point did a very demanding endurance sport shows that it is possible to combine both to some extent and still be good at both.

http://nordicskiracer.com/news.asp?NewsID=5627
2011-06-01 4:16 PM
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Webster Groves, MO
Subject: RE: Sprint tri and strength sports

Just remembered this article as well:

http://elitefts.com/documents/triathlon_training.htm

2011-06-02 10:25 AM
in reply to: #3516748

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Webster Groves, MO
Subject: RE: Sprint tri and strength sports

Another article that's pretty interesting.  Scott is a world-class powerlifter and decided to do the Warrior Dash about a week before a meet.

http://articles.elitefts.com/articles/training-articles/the-warrior-dash-results-and-four-days-out-from-meet/



2011-06-02 11:06 AM
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Subject: RE: Sprint tri and strength sports
Can always tell a power lifter.  They quote www.elitefts.com.  Not that that's a bad thing bro.  Just is what it is.  Used to love me some Wendler.
2011-06-02 11:24 AM
in reply to: #3529141

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Webster Groves, MO
Subject: RE: Sprint tri and strength sports

uhcoog - 2011-06-02 11:06 AM Can always tell a power lifter.  They quote www.elitefts.com.  Not that that's a bad thing bro.  Just is what it is.  Used to love me some Wendler.

Not at all actually Laughing.  If anything just an eclectic mix of Crossfit, strongman and powerlifting and hopefully triathlons soon Tongue out

2011-06-02 1:18 PM
in reply to: #3528064

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Subject: RE: Sprint tri and strength sports
matthewdcorley - 2011-06-01 6:16 PM

Just remembered this article as well:

http://elitefts.com/documents/triathlon_training.htm



Wow, that article is painful to read.

Shane
2011-06-13 11:15 AM
in reply to: #3529416

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Subject: RE: Sprint tri and strength sports
gsmacleod - 2011-06-02 1:18 PM

matthewdcorley - 2011-06-01 6:16 PM

Just remembered this article as well:

http://elitefts.com/documents/triathlon_training.htm



Wow, that article is painful to read.

Shane


That method might work for sprint tris, but not for anything longer.
2011-06-13 11:18 AM
in reply to: #3529141

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Subject: RE: Sprint tri and strength sports
uhcoog - 2011-06-02 11:06 AM

Can always tell a power lifter.  They quote www.elitefts.com.  Not that that's a bad thing bro.  Just is what it is.  Used to love me some Wendler.


LOL. Yeah, those guys know about powerlifting. The problems start when they try and write about other stuff. There was an article there about Olympic lifting and how Olympic lifters should adopt a conjugate approach. The ignorance displayed in that article was simply appalling.


2011-06-14 8:52 AM
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Subject: RE: Sprint tri and strength sports
MikeTheBear - 2011-06-13 1:15 PM

That method might work for sprint tris, but not for anything longer.


I think that would depend on how you define "work"

Shane
2011-06-14 9:51 AM
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Subject: RE: Sprint tri and strength sports

gsmacleod - 2011-06-14 8:52 AM
MikeTheBear - 2011-06-13 1:15 PM That method might work for sprint tris, but not for anything longer.
I think that would depend on how you define "work" Shane

 

Eh you could MOP it with this protocol.  I did something similar for my first sprint and came in just outside the top third.  Remember getting a person who has spent their whole life in a weight room to put down the weights totally is like getting some to the triathletes here to pick one up.

2011-06-14 10:07 AM
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Subject: RE: Sprint tri and strength sports
uhcoog - 2011-06-14 11:51 AM

Eh you could MOP it with this protocol.  I did something similar for my first sprint and came in just outside the top third.  Remember getting a person who has spent their whole life in a weight room to put down the weights totally is like getting some to the triathletes here to pick one up.


Some athletes could go MOP with the protocol; some could probably even be FOP depending on the quality of competition. However, athletes that did not have some type of talent in endurance sport are going to be firmly BOP with this protocol.

I have no problem with weight training and think there are many instances where it should be included as part of a fitness program. However, I would no more recommend a weight training routine (with little sport specific endurance training) as an appropriate training protocol any more than I would recommend someone swim, bike and run (with little weight room time) to increase their 1RM.

Shane
2011-06-14 10:34 AM
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Subject: RE: Sprint tri and strength sports
Oh I see what you're saying and agree for the most part.  I just don't know that I'd classify the shorter of the sprint tris as an endurance event.  I don't know that I'd train someone who wasn't "all in" to tris on an endurance athlete protocol.  I'd probably mix it up like this person did in more of a fitness oriented manner. 

Edited by uhcoog 2011-06-14 10:35 AM
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