Strength Training

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2004-09-20 4:50 PM

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Expert
751
5001001002525
Texarkana, TX
Subject: Strength Training

I am going this afternoon to do my first session of strength training in like seven years.  I have three weeks until my 26 week training program starts, and it features strength training, so I am getting a "head start".  I am doing the program in Strength Training for Multi-Sport Athletes by Gale Bernhardt.

What do you guys, especially those that have completed an Ironman, think of strength training as part of an Ironman training program?  I am really hoping to increase my efficiency on the bike and the swim through the strength program.  I held 21 MPH for my Half, and I would love to be able to hold 20 MPH for the Full Ironman, but that's probably an unwise dream at this point...

2004-09-20 4:53 PM
in reply to: #64288

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Elite
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San Diego
Subject: RE: Strength Training
Hey Phil,
I was thinking about adding some weights to my program because my workout schedule changed and I have some free time during the day. I wouldn't know where to start, so I am curious as well to see if anybody else is doing any sort of strength training.
2004-09-20 4:57 PM
in reply to: #64288

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Expert
751
5001001002525
Texarkana, TX
Subject: RE: Strength Training
Yeah, my plan is to do it at lunch two days a week.  Won't take extra time away from the family, and it will serve the added benefit of me bringing my lunch to work those two days.  That way, I know what I'll be eating and it won't cost nearly as much.  And I am thinking that weights during lunch will result in less of a core body temp rise than swimming or <gasp> running.
2004-09-20 6:34 PM
in reply to: #64288

Master
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portland, or
Subject: RE: Strength Training
While the physiologists will tell you that strength training has no performance beneift to an IM, or any endurance athlete, the antecdotal evidence is pretty strong. Dave Scott, Scott Molina, and Mark Allen are all big proponents of supplementing IM training with strength training. You may not improve your peformance directly, but I think it's beneficial for injury prevention and preparing your body for the demands of 10-17 hours of racing.

Here's a couple of programs on gordo byrn's site that are worth looking at. In fact if you're not familiar with gordo's site, I strongly encourage you to browse through his tips. Almost everything is geared towards IM.

gordo IM strength
gordo strength

This past year my coach had me combine balance work with my strength work. So lots of lunges, single leg squats, step ups and step overs, and incorporating a physioball into as much of my core work as possible.

scott
2004-09-20 7:41 PM
in reply to: #64288

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Pro
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Broomfield, Colorado
Subject: RE: Strength Training
How many days a week of strength training are in the plan per week?  I have been told that strength training 1x per week maintains your current strength and 2x per week buiilds your strength.
2004-09-21 9:47 AM
in reply to: #64350

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Expert
751
5001001002525
Texarkana, TX
Subject: RE: Strength Training
It's a 26 week plan, and the first 12 weeks have 2X per week.  Thereafter, it's once per week. 


2004-09-21 4:07 PM
in reply to: #64329

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Elite
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San Diego
Subject: RE: Strength Training
Hey Scott,
Thanks for the link. I used the IM strength plan for my first weight training session today. I think it will be just enough to do what I need. It took just under 45 min and is a great way to use up my lunch break without being wiped out for my master's swim class in the evenings.

Phil, How did your lifting go?

Thanks again
Tom
2004-09-21 4:12 PM
in reply to: #64288

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Expert
751
5001001002525
Texarkana, TX
Subject: RE: Strength Training

Went well, I guess.  It's not like we can judge the results yet...  Bernhardt's plan is almost identical to the linked plans by Byrn.  I did 3X20-30 of each exercise, and along with 10 minutes of "warm-up"and 5 minutes of "cool-down", it took me about 1:15.  I gotta shave that down a little to fit it into my lunch, taking into account road time and shower time.  I think I can go through it a little quicker, though.  Yesterday was really just finding all the machines in the upstairs part of the gym...  I usually only use the pool downstairs, right? 

2004-09-28 3:22 PM
in reply to: #64742

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Regular
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Mississippi
Subject: RE: Strength Training
so the plan that you got out of the book includes weight training along with your tri training?  just trying to get my bearings straight.  or is it just some kind of weight training for the off season?
2004-09-28 7:20 PM
in reply to: #64288

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New user
15

Simi Valley Ca.
Subject: RE: Strength Training
So in ur guys' opinion other than preventing injuries strength training has no effect on an endurance racer?
2004-09-29 9:27 AM
in reply to: #64288

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Expert
751
5001001002525
Texarkana, TX
Subject: RE: Strength Training

This is a strength training program specifically geared towards endurance athletes.  My particular plan is found in Training Plans for Multisport Athletes, by Gale Bernhardt.  The sessions are an integral part of the 26-week Ironman Training Plan.  There are other versions of strength training for endurance athletes, such as the plans put forth by Gordo Byrn and Joe Friel, which are almost identical.

Look, strength training helps endurance athletes.  First of all, better core body strength helps to prevent injuries.  Second, cycling power can definitely be affected by strength training, and to a lesser extent, swimming.

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