Triathlon strength training is often misunderstood as an add-on to an already demanding training regimen, but it's actually a necessity. Many triathletes feel clueless when they walk into a gym, just as avid gym-goers would be lost at the pool. This is where Erin Carson, a certified strength and conditioning specialist, comes in. She has worked with world champions and Olympic medallists, and her insights are invaluable for triathletes looking to optimize their gym workouts.
Simplicity is Key
Carson emphasizes the importance of simplicity in strength training for triathletes. She works with Taylor Knibb, a three-time 70.3 world champion, whose gym program is surprisingly straightforward. Knibb's approach is to keep things consistent and simple, and the results speak for themselves. Her success is a testament to the power of simplicity in strength training.
Triathletes should avoid the temptation of endless exercise lists and varied routines. Instead, they should focus on exercises that are easy to execute and complement their swim, bike, and run workouts. Carson recommends programs with low neural demand, allowing athletes to complete eight to ten key exercises efficiently.
Complementing, Not Impeding, Training
Strength training should support, not hinder, a triathlete's overall training. Carson acknowledges the fatigue endurance athletes carry and emphasizes the need for strength training to complement, not impede, their swim, bike, and run workouts. She advises against pushing too hard in the gym, as this can take away from the athlete's overall performance.
The primary goal of strength programs should be to support the sport and the desired outcome. Leaving the gym without feeling sore is a sign of a successful workout, as it won't inhibit the athlete's training in the days that follow. Many coaches over-prescribe strength work, leading to fatigue and decreased performance.
Frequency and Intensity
How often should triathletes hit the gym? Carson suggests twice a week as a solid baseline. For athletes looking to ascend but have plateaued, an extra half or full session can be added. However, for most, two sessions per week are sufficient.
When it comes to lifting weight, Carson advises finding a weight that allows for five to eight repetitions with two to three reps in reserve. This means completing the reps with a good range of motion and knowing you could do a few more, but won't. This approach prevents tissue damage and promotes recovery.
In conclusion, triathlon strength training is a crucial component of an athlete's regimen. By embracing simplicity, complementing overall training, and balancing frequency and intensity, triathletes can optimize their gym workouts and achieve their performance goals. It's time to view strength training as a necessity, not an add-on, and unlock the full potential of your triathlon journey.
