Triathlon Training

[Olympic Dreamer]

So, I'm interested in doing triathlons and I was looking on several sights and found a lot of great swimming, biking, and running workouts, but I didn't find a whole lot on Strength Training (lifting). Can anyone help me out with excercises I can do and how many times a week I should do it? That would be AWESOME!

~Stephanie

[adov9]

Hey, I've been looking into doing some triathlons too. I've run track all throughout hs and for a season in college(hopefully more to come) and I just recently started biking back and forth to work every day and I love it. From what I can tell, it's going to take a 4 day/week split body workout.

Monday- Chest, Abs
Bench Press(3 sets)
Incline Press(3 sets)
DB Flyes(3 sets)
Push Ups(1 set to failure)

Tuesday- Shoulders(light weight since actually swimming really taxes the shoulders and they are very easy to hurt), Triceps
Side DB Raises(2 sets)
Front DB Raises(2 sets)
Bent Over DB Raises (2 sets)
Standing Triceps Extension(3 sets)
Push-downs(3 sets)

Thursday- Legs
Squats(4 sets)
Leg Press(3 sets)
Leg Extension(3 sets)
Lying Hamstring Curl(3 sets)
Seated Calf Raises(3 sets)

Friday- Back, Biceps, Abs
One Arm DB Rows(3 sets)
Wide Grip Lat Pulldowns(3 sets)
Seated Row(3 sets)
Seated Alternate DB Curls(3 sets)
Hammer Curls(3 sets)

I hope this helps a little to at least get you started in the right direction. You can obviously change whatever if you don't like something. Good luck.

[deRusett]

I think it really depends on your fitness level, and the sort of triathlons you plan to do, do you plan to do full triathlons?

2.4mile swim
112 mile bike
26 mile run

when training for this you will probably not have time for much strength training, the people I know who actually do full triathlons don't tend to do much weight training, maybe some core work but that is it.

When doing Marathons alone just the 26 mile run there is big debate over if weight training helps or hinders performance. I'm sure the same will be said for triathlons.

[adov9]

Yea, there are definitely people on both sides of the fence on that one. I personally think it really helps your performance, maybe not in how fast you are actually running, but definitely in your ability to resist injury throughout all the training, which in the end will improve your time since you won't have to take as much time off to heal from stupid little injuries(shin splints, knee pain, ankle pain, etc).

[Tri2Ski]

In most long distance triathlon training programs (half iron and full iron) there are weight training days built in. However, the type of lifting really depends on what stage of training you are in. Long distance tri training is normally divided into prep, base, build, peak and off season periods. During off season prep and some base phase the lifting is for muscular strength (e.g., lift heavy with low reps, good technique and working the entire body). As you move into the later base, build periods you normally don't have a lot of time for lifting, but if it is done it is for muscular endurance. This means you are doing lifts specific to swim, cycling and running, however the lifts are done with lighter weight and higher reps. Some documentation has you doing "mega sets" of 100 reps, although that is not normal. During the peak phase you don't lift.

Also, the lifting should be done to eradicate your limiters. For example, if you are a terrible hill climber on the bike, you should be working on power and musular endurance of your legs (squats, leg extension, leg curls). If you have no force to your pull in the swim you should be working on your back.