Strength training for triathletes. Answering your FAQ's before starting.
Hi there,
In last week's email I asked if you could complete the poll to help with guidance for content of future articles. Thanks you so much to those of you that completed the poll! As you can see from the list below, mobility & strength training is currently in the lead.
- Mobility & Strength (35%)
- Swim, bike, run training tips (27.5%)
- Mindset/mental health (16.3%)
- Day-day nutrition (13.8%)
- Sleep (5%)
- Race day tips (2.5%)
**By the way, if you haven't voted yet, the poll is still open so please add your choice. You can find the options at the bottom of this email.
You ask, I provide! So, here we go with your first round of strength & mobility guidance.
Firstly, here are some of the questions and comments I hear frequently:
What type of strength training should I do?
If you can do nothing else, work on your core and joint stability. This requires local muscle endurance in small muscle groups, and it will improve your ability to maintain technique and posture when fatigued. You can do this with less than 10 minutes per day. It could even form part of your pre-workout warm up. Building strength in the power generating muscles can be achieved with just 2 or 3 20-30 minute sessions per week.
I don't do any strength training because I don't want to gain any muscle.
As an endurance athlete, you will find it very difficult to gain any significant muscle mass (hypertrophy). This is because the volume of endurance training interferes with the process for building muscle. Athletes typically require joint and core stability, as well as increased power (rate of force development). The type of training to develop these qualities is far different from the training required to build muscle. Any additional muscle is more likely to lead to better performance than it is to slow you down.
Should I have strength training in my plan year round?
Absolutely! If you take a few months off strength training during the summer, after about 8-10 weeks the gains you have made during the winter will be lost. Most athletes aren't racing every week during the summer, so it is a simple process to integrate a maintenance plan requiring 2 sessions/week.
Will I have to reduce my swim, bike, and run training to fit strength work in?
Not necessarily. It all depends upon how much spare capacity you have in your life. Most athletes I have worked with found that cutting back swim/bike/run training by 10-15% and replacing with appropriate strength work had a positive impact on their overall performance.
I don't have a gym membership. Can I do this at home?
Yes! This is exactly what I do. You can create a really good routine using bodyweight exercises only. For a small investment you can purchase a range of resistance bands, a set of adjustable dumbbells, or a set of kettlebells. Choose any one or a combination of these and you need never go to a gym.
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Thank you so much for your help with this. I look forward to sharing more content based on your preferences in future emails.
Enjoy the rest of your week!
P.s. Mobility & strength go hand in hand. If you would like to get started with a mobility plan and struggling for ideas then how about downloading my FREE 10 minutes per day mobility plan? You can GRAB YOUR COPY HERE.
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I really appreciate you being part of my tribe and I look forward to helping you achieve better health and better performance.
Simon
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