Strength training
Hi, I'm a new EN member as of last week. I have been browsing the training plans that the coaches have set up for me in preparation fir IM FL 2014. I noticed that there were no weight training sessions. Is weight training not encouraged or do athletes add it on their own?
Thanks, Christian B
Thanks, Christian B
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I would also add a little n=1 experience (use at your own risk!). As both my work (military) and wife frown on my dream of having an Andy Schleck-like upper body, I incorporate targeted strength building exercises in my training regiment at specific times during the year, usually early spring and early fall. These periods coincide with s/b/r training prioritization that is not focused on race specific prep (i.e. not 8 weeks before an A race). These exercises tend to focus on core, back and delts for specific job physical testing requirements I have. I try to perform these sessions on my 'lighter' assigned s/b/r days. Once I get my required tests for work done, I refocus back on s/b/r only. This year leading into my third OS, I incorporated about 7 weeks of total body functional fitness exercises into my regimen to see if I experienced any gains once I started s/b/r focus. I found two things: 1. The quality of the run/bike workouts I did during this time was severely degraded. 2. No quantifiable improvement in measurable testing results (VDOT/FTP) once I started the OS.
Again, my experience is by no means meant to be reflective of 'best practices', its just some food for thought. I found that when I focus on s/b/r, I get better at s/b/r.
Official word from the coaches, in the wiki:
http://members.endurancenation.us/Forums/tabid/57/afv/post/aft/14303/aff/24/Default.aspx
Executive summary: "...if you want to weight lift or cross-train this Winter, don’t do it because you are hoping to be a better triathlete. Do it because you enjoy it, because it keeps you active and fit, and because it fits into your time-limited winter season. Most importantly, we encourage you to carefully consider the race day Return On Investment of every training minute spent, making your training as efficient and as results-focused as possible."
OOps, wrong link:
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=OutSeason+Series,+Part+II:+Get+Out+of+the+Weightro
FOr some reasons, the link isn;t working? One more try, if not, the here are the instruction for getting to the wiki post: Go to the wiki, under "Resources" above. Click on "Show all page" on the left. Find "OutSeason Series, Part II: Get Out of the Weightro" and go there
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=OutSeason+Series,+Part+II:+Get+Out+of+the+Weightro
I add strength training where I can.
Lately I am using the routines and periodization plan from the book 'holistic strength training for triathletes' but I have also used the routines available in the wiki.
I try to do 2 sessions/week but it is my lowest priority in the OS (after cycling, running and swimming).
As others have alluded it is doubtful strength training will make you faster, and I don't think it should replace any of the three disciplines if you are time crunched.
I believe however strength training is integral to a healthy lifestyle, particularly as we age, and in my personal experience it has been a key component of overcoming and (hopefully) preventing injury.
I have been a gym rat long before I was into tri or cycling. Is it of any benefit to be able to bench 1.5 times my weight? I don't know and I don't care. I know it does no good to carry the muscle mass but I LOVE weights and workout at least three days a week. I do the workouts primarily on the OS off days.
I am 56 and have had no desire to lose the muscle mass that starts to occur in a man's early 30's. I want to do triathlon and lead a happy healthy life long into my 80's! To me weight training is one of the fountains of youth just like tri.
The debate goes on and on about whether there is a benefit ,the ROI and the lack of specificity to triathlon. I am not posting to stir the debate, just saying what I do and ENJOY.
Personally I feel much more competitive and confident when I have hit the weights consistently. I feel it does make me stronger for the bike and the swim. I never ever have back problems or stiffness from riding aero. During the Core and Push up Challenges I found all the workouts relatively easy because of my weight workout back ground.
I think a lot of tri people say it is a waste of time because they are not familiar with the discipline and aren't good at it therefore it is a waste of time. People gravitate to what they do well.
I am blessed with all the time in the world to train, so the weights are an integral part of my regimen.
So if you enjoy weight training do it and don't worry about all the other static.
+2 to Ray and Paul. I've been pretty consistent 2-3 days a week in the weight room since college swim coach put us on a lifting program when I was 17. I always wanted to have the body of a halfback, but luckily for my tri career, I never put on bulk. Balancing minimal weight for an advantage on the run vs vanity re: pecs and biceps is my challenge. Also, every winter, I still make it a point to get up to 435 # on the leg rack, so I can ski the bumps like I did when I was thirty. Like Ray, I think that, along with a focus on downhill running, has kept me basically injury free since I started running 15 years ago.
We've all got our own special programs. Apart from the heavy leg work in the winter, I follow a regimen which has me doing 4 (that's four) reps taking 30 seconds each (2 min work, 1 min rest) in several basic exercises: Leg press, hamstrings, biceps, triceps, lats, delts. Couple that with core work and stretching, and each session is 45-50 minutes. Two minutes of non-stop lifting at very slow speeds, with only 1 minute between exercises, is as much an endurance as a strength activity.
And yes, the older you get, the more you have to worry about use it or lose it.