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Strength And Conditioning For Triathletes


So being in the race holding pattern we find ourselves in, there is something we could be doing at home to stay fit. Strength training is not only for the off season but should be a part of your weekly training plan.

Why again do you need to do strength and conditioning?
Specifically designed exercises that target those muscles used in a triathlon are key to increasing flexibility in your swim, bike and run. With that increased flexibility comes more power, range of motion, coordination, and stability. Strengthening your core will improve your efficiency in each discipline and help increase your overall performance.

During the training for a triathlon, especially for long distance races, your body gets stressed and muscle fatigue sets in. During the constant repetitive motions in training, a lack of flexibility and range of motion is why most injuries occur. With a strong core you can minimize those injuries and shorten the recovery from an injury.

When is the best time to do strength workouts?
I typically have two strength workouts a week which are focused on that weeks training. If for example I have a lot of swimming scheduled, I will incorporate swim stroke specific exercises. Or if I have a track speed workout, I avoid doing a hard leg exercise with weights that day. It is important to schedule your strength sessions around triathlon specific workouts. Workouts have priority over strength training. You do not want yourself to be sore or to tired and not complete key workouts. Light volume days are a great time to get strength and conditioning in.

Everyone thinks that strength training is lifting weights. Many of my exercises do not include weights but focus on flexibility and stability. Those exercises that do incorporate weights are done with small amounts and typically are with dumbbells. At a time when all the gyms are closed you can still do them at home.

Are the workouts always the same?
The short answer is no. As your training block changes its important that your strength and conditioning does too. Each phase of the training block, from the general preparation phase to the peak competition phase will have different strengthening requirements to help reduce stress and fatigue and prevent injury.

Strength and conditioning training is an essential aspect of triathlon training!
It brings balance to the athlete whose training load is dominated by endurance work. A strong strength and conditioning program will increase the triathlete's strength, mobility, flexibility, stability, muscular endurance, balance and power. I incorporate into all my athletes training plans strength and conditioning and you should too.

Stay safe and good luck training!!

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