General Discussion Triathlon Talk » Lifting Rss Feed  
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2013-07-30 7:44 PM


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Subject: Lifting
What is everyone's opinion on lifting during tri season? How much lifting should I do? Which areas should I target the most?
I am a 20 yr old girl and getting ready for my first Olympic distance


2013-07-30 7:50 PM
in reply to: msudetic


17

Subject: RE: Lifting
I'm by no means an expert in the area but personally I work on squats/deadlifts, shoulders/lats and a lot of core. I believe those should help with the swim/bike.
2013-07-31 7:40 AM
in reply to: msudetic

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Subject: RE: Lifting
Why are you lifting? What are your goals?

In order to get ready for your first Oly, you need to do exactly zero lifting. It will not make you faster than spending that same time doing some more swimming, biking or running.

If you like to lift, it gives you confidence, makes you feel good, etc., then lift enough to get that benefit while balancing its impact on your tri training.
2013-07-31 7:46 AM
in reply to: JohnnyKay

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Subject: RE: Lifting

I do light strength body weight & core training all year round.  It helps keep me in shape and un-injured.

By light --- I do mean light.  One set of an exercise and that's it.  Nothing that requires a machine.  My routine takes me about 20-30 minutes.

I do believe it helps me in-season.

2013-07-31 7:50 AM
in reply to: JohnnyKay

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Subject: RE: Lifting
Originally posted by JohnnyKayWhy are you lifting? What are your goals?In order to get ready for your first Oly, you need to do exactly zero lifting. It will not make you faster than spending that same time doing some more swimming, biking or running.If you like to lift, it gives you confidence, makes you feel good, etc., then lift enough to get that benefit while balancing its impact on your tri training.
+1 save your energy and recovery time to make your S/B/R sessions as valuable as possible.
2013-07-31 8:11 AM
in reply to: msudetic

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Subject: RE: Lifting

I came to triathlon from a weight training background, but have done less and less lifting over the years as I've attempted to focus more on S/B/R specifically to improve my triathlon performance.

I still do strength training once or twice a week, but not within two weeks of a race.  A lot of times I hit the gym when weather forces me to cancel another workout (not uncommon during the summer rainy season here in FL).

I'm mostly focused on lifting to help prevent injury.  Having recently turned 60 I'm also trying to slow down muscle loss due to age.

Mark



2013-07-31 8:29 AM
in reply to: msudetic

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Subject: RE: Lifting

well - it all depends on your overall goals and any particular body issues/injuries you might have.

if your goal is to be the very best triathlete that you can be- then the optimal is only enough strength training that is necessary to maintain joint stability so that you don't get injured.

if you have general fitness goals, of which tri's are merely a part, then by all means- be stronger.

2013-07-31 9:15 AM
in reply to: JohnnyKay

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DC
Subject: RE: Lifting

If you like to lift, it gives you confidence, makes you feel good, etc., then lift enough to get that benefit while balancing its impact on your tri training.


Concur. I'm a ridiculously thin dude... like 5'9 and can walk around at 145 lbs in the middle of the training season. Weight-training--with the use of the evil creatine--helps me stay at around 155 lbs. I just lay off the WT and cycle the creatine (i.e., the water in the muscle) out two weeks before a race.

FWIW: During the off-season, I WT almost exclusively and will walk around 165-170 lbs. I think my wife prefers the "winter" version of me.
2013-07-31 9:39 AM
in reply to: Porfirio

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Subject: RE: Lifting
I'm trying to work squats, deadlifts & lunges in 1x / week, in addition to hips/glutes/core exercises 1-2x weekly. I lose muscle easily & gain it slowly, so I think weakness in hips/glutes might contribute to occasional knee problems.
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