Strength training for triathlon and endurance sports part 2 with Menachem Brodie | EP#183
May 27, 2019
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Menachem Brodie, a leading strength training coach for cyclists and triathletes, shares invaluable insights into strength training for endurance athletes. He discusses the essential role of assessments in creating tailored programs and emphasizes integrating strength work into typical triathlon training schedules. Brodie also outlines the sequencing of strength and endurance workouts and the importance of using home-based equipment like kettlebells. His expertise highlights the need for personalized coaching to optimize performance while reducing injury risks.
Effective strength training for triathletes entails thorough assessments of movement and posture to identify weaknesses and enhance performance.
Utilizing specific equipment like door anchors, resistance bands, and kettlebells at home can significantly benefit triathletes' training routines.
Periodizing strength training helps triathletes align their training phases with competition schedules for optimized performance across race distances.
Deep dives
Essential Equipment for Triathletes
Every serious triathlete should consider having three key pieces of equipment for effective home training: a door anchor, resistance bands, and kettlebells. A door anchor, which can be purchased for $8 to $12, allows athletes to utilize resistance bands efficiently for various exercises. Resistance bands themselves should typically range from half inch to one and a half inch in width, providing a manageable level of resistance suitable for most workouts. Kettlebells also play a crucial role in strength training, with recommended weights varying based on an athlete's experience level, enabling comprehensive training without requiring extensive space at home.
The Importance of Assessments
Effective strength training necessitates conducting thorough assessments of an athlete’s movement and posture. Assessments can identify individual weaknesses and inform tailored training programs that enhance athletic performance, particularly in triathletes who often exhibit common flaws like forward head posture and rounded shoulders. Understanding body mechanics in depth involves not only static postural assessment but also dynamic movement evaluations to see how the body functions during specific activities like running, biking, and swimming. This comprehensive approach allows for the detection of movement inefficiencies that can be corrective through personalized coaching and programming.
Periodization of Strength Training
Periodization in strength training is crucial for triathletes, allowing adaptations that enhance performance across various race distances. Athletes should phase their training into distinct segments—beginning with anatomical adaptation, transitioning into hypertrophy, and eventually progressing to maximum strength development. These phases help coordinate strength training goals with the athletes' competition schedules, optimizing their physiological responses and performance. For example, athletes preparing for longer races may focus on lower rep ranges with heavier weights during their peak training periods, adjusting as they taper for races to maintain strength without inducing excessive fatigue.
Tailoring Strength Programs to Athlete Levels
Strength training programs should be tailored according to an athlete's experience, goals, and available training time. Beginners may only require 30 minutes of focused strength training four days a week, while more advanced triathletes may engage in higher volume sessions that integrate strength training with endurance work. The goal of strength training can range from injury prevention to performance enhancement, and should reflect the sport-specific demands of triathlon training. Moreover, regardless of training level, it is critical for athletes to maintain a balance between strength training and in-sport fitness to avoid overtraining and ensure longevity in their athletic careers.
Self-Assessment and Adjustments
Athletes are encouraged to perform self-assessments to monitor their training progress and identify any issues that may arise. Filming workouts can help athletes see deviations from proper form and make necessary adjustments to their technique immediately. A strong understanding of one's body can lead to improved performance and injury prevention, as athletes become more aware of how their movements affect their strength and endurance. Engaging in regular self-assessments allows athletes to take charge of their own coaching journey, fostering greater autonomy and self-improvement in their training routines.
Menachem Brodie is one of the leading strength training coaches for cyclists and triathletes. Among other achievements, he has been heavily involved in USA Cycling and educating USAC coaches since 2011, and is the creator of the Training Peaks course "Strength Training for Triathlon Success". In this two-part episode, we dive deep into a number of important aspects triathletes and endurance athletes need to know when it comes to strength training.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Benefits of strength training for triathletes and endurance athletes
-How much strength training should you be doing?
-What should your strength training consist of?
-The importance of assessments in strength training
-How to fit in strength training around swim, bike and run workouts
-Periodisation of strength training over a year or an entire triathlon season
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