Tribent,

For your tri-needs, you'd probably get a lot more out of the time by running/cycling than by lifting weights.

If you're dead set on hitting the weights, you might see if you get something useful out of doing a routine consisting of swings, snatches, and clean & jerk with dumbells(sp?) possibly mixing in some jump rope in between. Take a look at the 'kettlebell' stuff on dragondoor.com. I have the first video and it's excellent. MikeMahler.com also has a booklet guide filled with useful excercises. You can just substitute a dumbell for the kettlebell.

Enjoy.

1. Squats, great all over exercise that wil help your legs.

2. lat pull downs, nice long smooth pulls to help your swimming.

3. low rows, good for your stroke and lower back to help when your on the bike.

4. pull ups, one set with your palms facing you, one set with palms facing away, and one set with each palm facing a different way, like how you'd grab a baseball bat. Then stand under the bar and try to pull your chest up to the bar, you have to arch your back a little on this one.

Check out this link http://www.trinewbies.com/weight1.htm from trinewbies.com. I've ben using it for awhile now during the tri season during my 30 min. lunch break at work. If you do 1 set of 12 reps all the way through, you'll be able to easily get it in in 30 min. this includes changing clothes twice and a shower. I personally think 15 min. of running to warm up is too much. I assume you're going to have run workouts away from work, or at work on different days, so start your weight sessions with some stretching or yoga.

It works. Just last night as I was leaving the gym, a woman, also working out, whom I know but rarely speak with says "you're getting buff!" I thanked her for the compliment and smiled the rest of the day. :-)

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Sean

depends on your fitness level, but without knowing:::

run
run
run
run
run
run

sv-

listen not to the nay sayers. 30 minutes is plenty of time to get a good wieght work out in and will help you come your racong season.

easiest thing to do is do a push then a pull then a up then a down. for example...

dumbell bench press
lat pull down
standing overhead dumbell press
dumbell squat
leg curl
calf raise
crunches

two sets 15 reps on first 8 reps on second
45 seconds between sets 60 seconds between movements. cut your warm up down to 5 minutes and you are a stronger triathlete.

notice the low number of movements and the quickness of the workout. it will not drain you to the point you can't run bike or swim. it will increase your over all health, help protect your joints and let you flex a little.

wieghts are your friend. not your enemy.

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customerjon @gmail.com is where information happens.

Contrary to what some might say, 35minutes is enough. 45minutes is the maximum anyone should be in the gym working weights. Any longer and cortisol levels rise, testosterone levels drop, due to the workout stress. Under 45minutes is the optimum else the increased cortisol will breakdown muscle from non-worked muscles. Get in there, do the appropriate weights, and get the heck out. Posing or socialising in the gym is wasted time.

1. The TNO workout already mentioned is a good place to start. customerjon, despite his strange beliefs about running, also has a good set in his post.
2. Weights may well help with swimming and biking. I personally think the only part weights have to play in a pure running training program, is as part of injury prevention/recovery. I don't think weights will help you run faster. But they are good insurance against injury if done right.

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"It is a good feeling for old men who have begun to fear failure, any sort of failure, to set a schedule for exercise and stick to it. If an aging man can run a distance of three miles, for instance, he knows that whatever his other failures may be, he is not completely wasted away." Romain Gary, SI interview

Doug, I found my running most improved by weight lifting. I was a lot less fatigued in my upper body - shoulders/neck/arms/back when I am lifting.

Many runners incorporate light resistance training into their programs.

Not sure if anyone mentioned this, but core training is also important. Gordo Byrn has good section on it at www.byrn.org

Craig

Also check out this link for reasons why runners should lift weights. http://www.runnersworld.com/...,2-78-81-576,00.html

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Sean