Weight Training

Strength Training for Triathletes

Triathletes can’t and don’t need to strength train like the Brunos in the gym. For one thing, we don’t want or need bulk. For another, we have to be more careful with injury. We have very good muscular structure in the forward and back motions, but barely any in the side-to-side motions, and a lot of free weight lifting uses the side-to-side muscles for support. I’ve listed some of my favorite strength training lifts that minimize injury, maximize strengths, and help to build the supporting musculature without stressing them to the point of injury.

Why strength training? Building more muscle helps with not only adding muscle which can be incorporated during aerobic work, but it also increases capillary density (more blood to muscles) and increases the number and size of mitochondria (more power production).

When? Generally, triathletes should add strength work to their training over much of the season. Early in the season during your base phase, ease into lifting with adaptation training, accomplishing just 1 or 2 sets of 10-15 repetitions of light weight (about 30-40% of maximum) until the motions and weights become comfortable, generally 2-3 weeks. Next, increase slowly to 2-3 sets of 30-40 reps, again light weight, for the remainder of your base phase. In the build phase of aerobic training, accomplish 2-3 sets of 15-20 reps using slightly heavier weight, about 50-60% of your maximum ability. In the peak and race phases, I usually stop the weights. You’re working hard enough. Beginners and older athletes (those over 40) should maintain their strength training year-round, going back to the adaptation training during their race phase.

All of these exercises can be done at home with a set of dumbbells and a weight bench or chair. Your gym will have more variety, but is not necessary. Now you have no excuse!

Warm up: Always warm up with 10-15 minutes of aerobic work—treadmill, indoor bike, or even a brisk walk to the gym. This will not only get the muscles warmed up for the lifting, but it will also trigger the proper energy systems to get your body to metabolize fat during the workout. Accomplish one set of abdominal crunches, oblique curls, back extensions or other core exercise between exercises.

1) Step-up or Leg Press. Step ups: holding a set of dumbbells, step one leg at a time onto a weight bench or high step. Do not use the other calf to lift you up, use the hip, quadriceps and hamstring of the stepping leg only. Leg Press: using a sled or machine, go from having your knees at a 90 degree bend until straight.

2) Seated Row or Bent Over Row. Seated row: using a machine, sit on the bench and pull the weight toward your chest, trying to squeeze your shoulder blades together. Bent over row: with one knee and one hand on the bench, draw the dumbbell from below your shoulder on the ground straight up to your armpit, squeezing your shoulder blade during the lift.

3) Knee Extension. While seated at the machine, lift from a 90 degree bend in the knee until the knee is straight. Do not lock your knee out. This can be done with a stretch cord or band tied to the leg of the weight bench at home.

4) Hamstring Curl. Seated at the machine, use your hamstring to pull the weight from a straight leg to a 90 degree bend. This can be done at home while standing facing the weight bench, pulling on the stretch cord using your hamstring and keeping your knee stationary.

5) Straight arm pull down. Facing the lat pull down machine, grasp the bar at shoulder width, and pull down keeping your arms mostly straight (but not locked) to waist level. This can also be done at home laying on the floor and pulling stretch cords that are fixed to a door or furniture.

6) If you have a weak area or recurring injury, work that as well (rotator cuff, etc).