Tuesday, September 16, 2008

Strength For Triathletes

You want to get faster not bigger, you want your body to hold out for the triathlon season, not for the beach. Many things have changed in training ones body and the sport at which you compete. Should I do high reps, low weight, high weight, low reps. Confusing as it sounds it gets tougher when you get older and start to bring in multiple sports into the fold. Strength training different from weight training can mean different things but remember you want to keep it real. Pushing a barbell up 10 times with 135 pounds is nice, a better workout would be 100 push-ups in 6 weeks, building your back, arms and stomach. Trifuel.com has this great article for triathletes, here is what research says:
  1. Running economy (RE) is how efficient one is at using oxygen while running. Several studies have suggested that rate RE can be improved through weight training. One study did weight training specifically with triathletes and found that RE as well as leg strength and power was increased.
  2. Plyometrics and explosive weight training may be useful for improvements in endurance athletes. Examples of plyometrics would be one foot hops, bounding and skipping to name a few. Explosive weight training would include hang cleans and push press type lifts.
  3. Weight training appears to be most effective in using periodization. The weight training should match the periodization phase of the other training leading into the peak race.