That Triathlon Show The Triathlete's Strength Training Formula | EP#81
Dec 4, 2017
Strength training is a game-changer for triathletes, boosting endurance performance through improved economy and reduced fatigue. Key insights include the efficacy of heavy and explosive training for running and cycling. A structured 16-week program is proposed, emphasizing exercise specificity and the importance of sequencing to avoid interference with endurance workouts. From core exercises to plyometrics, the guide covers practical applications to maximize results while considering the unique demands of triathlons.
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Strength Training Boosts Endurance Performance
- Strength training improves economy, anaerobic capacity, threshold and neuromuscular power for endurance athletes.
- It does not increase VO2max but raises speed/power at VO2max via better economy.
Modality-Specific Strength Effects
- Running benefits from both heavy and explosive strength training while cycling typically benefits more from heavy strength.
- Combine heavy, explosive and plyometrics for triathlon-specific gains.
Two Weekly Sessions With Heavy Loads
- Do two strength sessions per week using 4–8 reps and 2–3 sets with 2–3 minutes rest to gain endurance benefits over 8–12 weeks.
- When starting, use 10–12 reps and lighter weights for the adaptation phase.