Off-season weight training advice needed

Triathlon Forum
1

Since I’m now a member of a gym that has a very nice (and currently expanding) weight room, I’m considering adding some off-season weight training to the mix this Winter. But, since I’m fairly new to triathlon (last season was my first) and have never really been a weight lifter, I’m not sure what exercises/reps/sets I should be doing. I’m not interested in adding cosmetic bulk to look good. I’m only interested in improving triathlon performance.

Just for reference, here are the results from my last race (June 17). It was a 500m serpentine pool swim, 20 mile flattish bike and 4.8 mile rolling run. I am in the Mens 35-39 AG, and there were 49 in that AG at this particular race.

swim: 500m 9:08 12/49
bike: 20 mile 55:40 4/49
run: 4.8 mile 34:49 7/49
overall: 4/49

So, as you can see, the bike is my strong suit and I could use some definite work on my swim (which is why I joined the gym) and my run.

My longest race this season will be an Olympic in September. My goal is to do at least two more Olympics next season and finish with a late-season 1/2-Iron.

I’ve run three open 1/2-marathons (all between 1:47, 1:44 & 1:43, respectively) and have another scheduled two weeks after my Olympic this season.

Contrary to what my phyical dismensions would have you believe (6’2, 185lb), I actually do pretty well (or at least not worse) on hilly bike & run courses.

Anyone want to take a crack at planning a weight training schedule for me? Time commitment will be 3-4 days/week, 30-45 minutes/session. Be specific - exercises/# of reps/# of sets/how heavy (or percieved exertion).

And, on a related note… Since I am planning to use this to supplement other training at the gym, do you typically use your other training as your warm-up and finish with the weights to best use your time or ??? For, example, do you swim your normal set, then hit the weights?

Thanks.

Steve

2

I’m not interested in adding cosmetic bulk to look good. I’m only interested in improving triathlon performance.

You new here? :slight_smile:

3

this should get good soon…

4

Whichever program you do, don’t forget the squats. If possible, do them in Newtons to improve your running strength.

5

The only way to get good weight training advice on this forum is to admit that the primary purpose is exclusively to maintain cosmetic bulk rather than withering away into aerobic nothingness. Then you will get good advice. Don’t admit that you hope to improve performance through weight training…just claim that you want to look like the Bowflex dude, and you’ll get good advice, and your tri times may even get faster…or as a bare minimum, you’ll be able to deal with the huge volume and intensity phase better with a stronger body and get faster…whatever…just don’t say you want to use weights to get faster…just say you want cosmentic bulk and you’re safe around here :slight_smile:

6

Got it. Lotsa squats. Low reps, high weight, to exhaustion, right???

Seriously, though…

I’ve avoided weight training to this point because I figured the muscles I need to go faster are getting the work they need just by training. But, it seems that most of the books (Triathlete’s Training Bible, for example) recommend at least some supplemental, off-season weight training. Do you not agree with this philosophy?

I have enough of an understanding of weight training (I think) to know that I’m looking at low weight and high reps. I just don’t know the specific exercises to focus my limited time on to improve my weaknesses or how low is “low weight” and how many is “high reps”. That’s where I’m looking for input.

Thanks.

Steve

7

OK. I’m going back to edit my original post to add the line “I want to look more like Dev.” That oughtta cover it. Or, maybe I’ll get better advice if I say Ted McGregor? (I really don’t think anyone wants to open that can o’ worms, though.)

Steve

8

LOL! I am sorry, but I cannot help but laugh uncontrollably… I’ve been on ST too long…

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Got it. Lotsa squats. Low reps, high weight, to exhaustion, right???

Seriously, though…

Seriously, if your goal is triathlon performance, don’t do weight training.

10

Thank you. I guess I’ll just stay in the pool for that extra 30-45 minutes 3-4 times/week. More is more!

Steve

11

I think you want to look like Ted. Do you want to really look like a 41 year old age grouper married for 13 years, who trains way too much, or like a 23 year old rock star who likely gets laid every time the wind blow faster than 1 kph ?

12

spend some extra time in the pool and maybe throw in some weight training to work the muscles that you never use in triathlon, this should hopefully ward off injury and keep you biking and running. Get in a SOLID winter base and you’ll go into next season faster than ever.
Also, change your mentality… There is no off season, just different periods of training.

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I want to look like the faster and more consistent of the two, and I believe that’s you. The age & the married parts don’t bother me. I’m used to it. LOL!

Steve

14

There are good weight training programs in the archives of Coachgordo.com; similar programs in the Training Bible and Going Long. Two times per week for 30-minutes should be enough and though it may not make you a faster triathlete, it will make you more injury-resistant (which will make you a faster triathlete). I also recommend the vasa ergometer to build functional swimming strength.

15

I like what those guys over at crossfit.com do, and I’d like to lift so I could look good in a mankini and not be such a wuss in the strength dept.

But this damn s/b/r keeps getting in the way.

16

I second the recommendation for triathlete training bible, and Dave Scott has a few good resources as well.

Among those who recommend or use weight training: Joe Friel, Peter Reid, Dave Scott, Mark Allen, etc. Those who don’t: a few guys on Slowtwitch. Pretty easy choice if you ask me.

17

Whichever program you do, don’t forget the squats. If possible, do them in Newtons to improve your running strength.
My work here is done.

18

“Seriously, if your goal is triathlon performance, don’t do weight training.”

FWIW- I don’t lift because I think it is time better spent swimming, biking, or running. I am curious though if there is any point or situation in where you would recommend strength training for an athlete? I am talking about for the average age grouper, not the elite or pro. Just curious, not trying to start an argument :).

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Among those who recommend or use weight training: Joe Friel, Peter Reid, Dave Scott, Mark Allen, etc. Those who don’t: a few guys on Slowtwitch. Pretty easy choice if you ask me.

You forgot to mention that though weights will add negligible improvements in the individual disciplines as evidenced by the several thousand names I can add on top of the 4 you mentioned above, that once you combine all three it will improve your performance greatly…especially if you are currently working out well below 25 hours a week.

Weighlifting is a carry over from the tremendous success that has been seen in the speed and power sports (sprinting, football, baseball, basketball, hockey) all of which have seen great advances in conjunction with the advances in weight training. However, none of the endurance events have seen such advances. The conclusions I draw is that it might help you, it might hurt you, it probably won’t do either, but it definitely will do less for you than more SBR training if you are currently working below your optimal training load…which most of us (excepting three of the names you listed above) are.

…my 2 cents.

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Among those who recommend or use weight training: Joe Friel, Peter Reid, Dave Scott, Mark Allen, etc. Those who don’t: a few guys on Slowtwitch. Pretty easy choice if you ask me.
Gordo, Molina, Sisson too…