Strength training for triathlon and endurance sports part 1 with Menachem Brodie | EP#182
May 20, 2019
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In this discussion, Menachem Brodie, a leading strength training coach for cyclists and triathletes, shares valuable insights into the benefits of strength training for endurance athletes. He emphasizes how proper strength routines can enhance performance and prevent injuries while dispelling common misconceptions about bulking up. Brodie also discusses the importance of individualized training regimens and how to effectively integrate strength training with swim, bike, and run workouts. He touches on assessments and periodization to optimize athletic development.
Strength training significantly benefits triathletes by improving joint position and reducing injury risks related to endurance sports.
Common misconceptions about strength training include fears of bulking up, while appropriate conditioning can enhance both endurance and power.
Effective time management allows athletes to integrate short, targeted strength sessions into their busy training schedules without sacrificing sports-specific training.
Deep dives
Benefits of Strength Training for Endurance Athletes
Strength training offers numerous benefits particularly for endurance athletes like triathletes. It helps maintain proper joint position, which is crucial since joint position dictates muscle function, thereby reducing the risk of injuries such as osteoarthritis and meniscus injuries. Additionally, strength training enhances inter and intramuscular coordination, resulting in more efficient movement patterns and improved athletic performance. Proper strength training can increase overall athlete economy by allowing for better energy use during events, thus maximizing performance.
Myths and Misconceptions about Strength Training
Common misconceptions about strength training in endurance sports include the fear of bulking up and losing endurance. Many athletes believe strength training will decrease their stamina and slow them down, leading to reluctance in incorporating it into their training regimen. However, workouts focused on appropriate strength conditioning can actually enhance endurance and power, especially for novice athletes who can see significant gains from relatively small changes in their routines. Ultimately, the key is to monitor recovery and manage time effectively to avoid injury while balancing endurance and strength training.
Time Management for Strength Training Integration
Athletes often struggle to integrate strength training into their busy schedules, so effective time management is essential. For those with limited training hours, such as those targeting an Olympic distance event, incorporating short, focused strength sessions can yield significant benefits. For instance, athletes can complete several intense 15 to 30-minute sessions throughout the week while maintaining their swim, bike, and run workouts. By tailoring strength training to an athlete's calendar, it becomes feasible to enhance overall performance without neglecting sports-specific training.
Structuring Strength Training for Different Athletes
The approach to strength training should be adapted to different athletes based on their experience, goals, and available time for training. For example, an athlete with a 12-hour training week may prioritize more strength sessions than someone with only six hours available, emphasizing the need for personalized programming. For beginners, sessions focusing on athletic posture, coordination, and foundational movements can set a solid base that enables stronger muscle engagement. Building from there, more advanced athletes may incorporate dynamic, explosive lifts, gradually progressing to heavier weights for optimal performance.
Utilizing Lactate Testing for Tailored Training
Lactate testing can provide crucial insights into an athlete's metabolic performance and guide the integration of strength and running training. This information allows coaches to tailor the strength sessions to align with the athlete's energy systems, optimizing both their running performance and strength capabilities. For instance, an athlete preparing for an Ironman can assess their VLA max to help tailor their training load, balancing heavy strength sessions while avoiding excessive reliance on anaerobic systems during key running workouts. This strategic separation of energy systems can ultimately enhance endurance and recovery.
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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