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Dear Coach Phil,
I am a new to triathlon.
What do you think about strength training?
Thanks, Victor - Sausalito, CA
Victor,
Weight training builds stronger muscles, tendons and ligaments.
Strength training can increase power through greater strength and provide
greater enervation through increased recruitment which burns more
calories, which is good. However, here a dose of reality.
As a triathlete, especially a newbie the greater question is: does the
amount of time spent weight training make a significant quantity of
difference to my performance to justify the time spent?
In other words, if I have 10 hours per week to train, what is the best use
of my time? If you swim 3 x per week (3 hours), run 3 x per week
(2-3 hours) and bike 3 x per week (4-5 hours) then you would have to
reduce something in this schedule to put in 1.5-3 hours of weight
training. As a newbie, it is more important to become better at
swimming, cycling and running. An athlete weak in any of the three
disciplines will get much less return on their time investment by weight
training than they will by actually performing the specific sport they are
training for. Swimming 4 x per week at 45 minutes per session will
provide much greater returns on your swimming than adding a weight workout
will. To become better at a sport than you must do that sport.
If you are going
to weight train then the best form of weight training is too ensure that
the training you are doing is movement and sport specific. Choose
compound complicated movements that simulate the actual movement you are
trying to strengthen. Medicine balls, stability balls, wobble
boards, bounding and plyometrics are the standard form of weight training
that should be applied for endurance athletes. This also needs
to be coupled with specific strength work within your discipline.
Speed and hill work, super sets in the pool, spin classes and track
sessions for example.
The best method
for knowing when and how to implement the strength training program
that makes sense for you and your specific needs is to work with a
qualified coach or trainer that really knows triathlon. It is not
easy on the body to train for triathlon and adding a fourth element
into a routine can often become overwhelming and lead quickly to over
training. Strength training works when implemented properly
and at a time when your body can adapt from it.
Coach Phil
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