Triathlon strong in 6 weeks gearing up for a big tri event. As triathletes, were concerned with numbers, watts, speed and making sure that we spend as much time as possible on swim, bike and run. This quick, effective, sixweek strength training program will improve your overall fitness, help you avoid injury and have you crossing the. The complete program to build triathlon power speed and muscular endurance pdf for free, preface. This supply of oxygen comes from increased respiration, usu ally the result of taking deeper breaths and breathing more frequently. In fact, strength, or resistance, training is one of the most commonly overlooked means to improve endurance athletic performance. Identification of the barriers perceived by longdistance triathletes that prevent them from completing concurrent strength training and endurance training may be useful for coaches, athletes, and. Heres the plan that will keep you race strong in 2019. Strength training for triathlon strength maintenance sm phase.
Research on strength training for triathletes and other endurance athletes has picked up steam the last 1015 years. While triathlon training is mostly an aerobic discipline, including work on anaerobic ability. Triathlon strength training in 2018 the definitive guide. Strength training program for triathletes pdf you consider strength training a necessary part of a triathlon workout. Strength training can help you keep your trunk and pelvis core in line in the final miles of a race, help you find a sprint to the finish and help you eke out a few more watts on the bike leg of an ironman. Strength training for triathletes pdf muscular endurance. Step forward into lunge and lower until you reach approx. These triathletes improved their maximal strength, running economy and velocity at vo2 max. Strength workouts to see which exercises you should do on a given day. Ask the same triathlete what strength training is, and the answer usually involves some sort of weight lifting. Pdf triathlons are a multisport event in which participants compete in a racing format that consists of a swim, a bike, and a run session.
But dedicating some time to the weight room can improve your speed an. Which is fair enough, but theres one final element to a triathlete s training that will produce greater results and longevity in the sport, and thats strength training. You will quickly see that different forms of training overlap with one another i. The short answer is that strength training makes muscles stronger, and stronger muscles. Then refer back to this pdf when you need guidance on how to perform each exercise. Free 8week strength building training plan training. When structuring your triathlon training plan, its easy to overlook strength training. Free 8week strength building training plan 220 triathlon. The latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more trx for swimmers triathlete use these strength and mobility moves to balance your swimming program.
Start with your feet about shoulder width apart, standing tall with your core engaged. We now know that the right type of strength training lifting heavy weights, sometimes explosively can improve exercise economy, lactate threshold, and anaerobic capacity. In the most literal sense, strength training can be any. In fact, a wellexecuted strengthtraining program can allow. Where to download strength training for triathletes. Ideally, they will blend together to make a complete training program. In a 2002 study by millet, triathletes were studied doing 14 weeks of heavy strength training two timesweek.
Increase strength, power and stability for pedaling and running 1. Strength training for triathletes triathlon nation. Its simple really add strength training to your sessions to get faster. Its ok to initially estimate loads and then adjust them as you progress, but start conservatively. All too many triathletes sacrifice strength training in favor of additional swim, bike or run sessions.