10/09/08

Strength Training for Triathlons Part 1


This article takes the first step to clear up misconceptions about strength training for triathletes.  See Part 2

Category: Training

This topic is one that creates all sorts of discussion especially as we approach the off season.  It is one concept of training that is very important to the success and longevity of the halthy Age Gropu triathlete.  The term "strength training" is often misunderstood in many endurance sports - especially triathlon. How can we define the term "strength training" and how it applies to our sport of triathlon?  From a sports specific direction it is "essentially preparing the muscle for sport (triathlon for us)".
Some key points to consider when discussing training for strength in triathlon:
  • The average adult over 35 years old on average loses about 1% of relative strength per year unless some sort of strength work is done to slow down that process.
  • Most triathletes who strength train typically use standard machines found in health clubs.  These machines are known as "open chain" which means there is no contact with the ground with at least one foot, movements are isolated instead of full body, movements involve only one or two joints at most and no have no direct application to sport.
  • All exercises should engage the core by working the upper and lower body at the same time.  To fully engage your core the hips/pelvis should not be in contact with the ground.
  • All exercises should be:
    • closed chain-have at least one foot in contact with the ground during execution
    • complex- involve multiple joint movements
    • dynamic-include movement in addition to moving the weight through the standard range of motion i.e lunges
  • Master athletes(those over 40) should include the strength component year round in their training that include phases for building and maintaining strength.
There are very specific physiological components that need to be included to establish the ideal platform for athletic balance and have the ability to continue improving. These components are:
  • Raw Strength: The correlation between how much weight you're lifting and how much you weigh rather than absolute strength; no correlation between body weight and weight pushed or pulled.  An individual who weighs in at 150 lbs and pushes 75lbs in weight is lifting 50% of their body weight whereas another individual who weighs 225 lbs and pushes 75lbs is only pushing 33% of their body weight.  The first individual has greater raw strength.
  • Power: The rate at which force is produced.  Fast and explosive movements that increase the rate of force production. 
  • Muscular(Power)Endurance: Intermittent or repetitive power production over a long period of time. This effort is sustained and can last from 20 - 40 minutes in duration. 
  • Metabolic Conditioning - Power movements that are used and completed at a higher rate then the standard power movement.  You must be very careful with these as they can create a very high level of lactic acid and increase the recovery demands.
Many triathletes focus on just one or two of these components in their regular training.  For the average age group triathlete, strength training is a required element that contributes to a balanced training plan and results in progression over time.

Sport specific strength work is included in ironguides training programs.  Some examples of this would be our big gear strength work on the indoor trainer, lower rpms on the bike to promote strength gains and slow twitch muscle development, use of hand paddles and pull buoys for swim sessions to develop strength, and specialized sets for certain running sessions that develop sustainable strength. 

As you start to develop your off season training plan consider the strength training concept. In my next article I will provide some specific examples of strength sessions that can be included in your off season training.  Also check us out at www.ironguides.net for more information on off season training and soon to be released sport specific strength programs.  

See Part 2

Steve Fluet, Coach
www.ironguides.net

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