Triathlon requires a lot of time for training in each of the three disciplines, especially during preparation for competitions. At the same time, a triathlete must be enduring. Strength training with light weights and high repetitions guarantees that the musculoskeletal system and cardiovascular system of the triathlete will handle the heavy loads on race day. Just 30 minutes is enough for a successful strength workout.
The importance of strength training:
- Heavy weight training prevents injuries: it increases strength, strengthens bones, joints, muscles, and ligaments, reduces muscle fatigue and overall body fatigue. This is the main reason for doing strength exercises.
- Stability and endurance of the body improve. Muscle imbalances caused by hours of swimming, cycling, and running are reduced. Body form and mechanics improve. With regular and consistent strength work, you can achieve excellent posture and figure.
- Movement technique improves. There is a direct correlation: if strength exercises are performed alongside other training, then the body's capabilities increase. And the triathlete can train and compete for many years. This means that the athlete who trains with heavy weights will perform better in competitions compared to the one who doesn't.
- Working with heavy weights provides an energy reserve for accelerations, sprints, especially in cycling and running. Strength training with weights increases slow-twitch muscle fibers. They produce lactic acid slowly, allowing for more energy production over a long period. A high lactate threshold means greater power.
- Some athletes worry that working with heavy weights will lead to excess muscle mass. But there are techniques that allow for increased strength without adding bulk. In strength training, triathletes should focus on exercises that engage muscles important in triathlon. It's important to pay attention to exercise technique and start with light weights, gradually increasing the load. This helps prevent injury and muscle soreness.
What to focus on:
1. Start the workout with a warm-up on cardio machines, engaging the whole body. This warms up the muscles and gets the cardiovascular system going.
2. It's better to start with exercises that are familiar or easy to learn.
Examples of exercises:
- Squats with a barbell or dumbbells.
- Deadlifts with a barbell or dumbbells.
- Barbell or dumbbell press from the chest, standing or sitting (military press).
- Barbell or dumbbell bench press.
- Push-ups.
- Reverse dips from support.
- Plank.
- Side twists.
- Burpees.
3. Choose exercises that mimic specific sports movements.
4. Focus on compound exercises that work large muscle groups.
5. Free weights are more effective than machines because they require balance and activate the whole body.
6. Allow at least two days between strength workouts for recovery. During this time, it's important to provide a calorie-rich diet with enough protein, as well as good sleep.
7. Do not combine strength training and running on the same day.
8. It's important to perform several warm-up sets with light weights before each exercise with heavy weights. This reduces the risk of injury and increases muscle effectiveness.
9. Strength workouts are preferable in the evening to allow for full recovery at night.
10. Change your exercise routine every month, focusing on different muscle groups.
Combining endurance training with heavy weight training will give the best results. Strength training can be done during the off-season when the volume and intensity of regular training are lower than before competitions.
Research conducted in various countries shows the positive impact of strength training on endurance in triathlon. Strength training will help you become a better triathlete at any distance. They improve the body's ability to endure longer periods of work beyond the athlete's current capabilities and improve the ability to generate sustained energy. And you will achieve the best results in competitions. Take care of your body in advance. It will reward you with great results in the races!
