In my first season of tris training for an Ironman dist. race, I made the critical mistake of abandoning the weight room. I am racing this weekend but look forward to rebuilding “efficient” muscle mass this off-season. Does anyone have a off-season program they would like to share? I would like to focus on strengthening legs and abs with enough upper body to keep the shoulders ready for the pool. Anything you can share, I would appreciate.
best way to “keep the shoulders ready for the pool”…is to be in the pool!
and “stengthening the legs”…here it is…ride the bike/trainer alot!
abs…sit ups, running, and more swimming!
IMO weights are a good suppliment here and there, but nothing build strength like the real thing.
luke
Try coachgordo.com and go to his tip’s page. He’s got a lot of strength training programs including core work. Hey, can’t argue with the guy who just ran to 3rd in IM Canada.
I don’t know about swimming, but concerning core muscle groups and legs
consider using a medicine ball and crunches, don’t neglect the lower back and for the legs use excercises that use the same joints as cycling/running(when running and cycling you incorporate the hip, knee and ankle) so squats, leg press, isometeric squats, walls sits are all appropriate. Avoid leg curls and extensions as they only incorporate the knee and are not good for your knees.
Pre -
I have a weight program on my site (with pics) and some solid core strength workouts as well.
They are here: http://www.d3multisport.com/articles.html - I hope this helps.
Train Smart,
Mike Ricci
USA Triathlon Level II Coach
USA Cycling Coach
2003 USAT Age Group World Championship Team:
Long Course Training Program Designer
Short Course Training Program Designer
Mike,
(this concerns leg weights)
It has been my understanding that “maximum strength” is irrelevant when it comes to endurance cycling speed (it’s more based on the power one can maintain for an extended period of time); muscle fiber recruitment is very range- and speed-dependent, and it is very difficult (if not impossible) to lift at typical biking cadence and range of motion (think “specificity”).
Can you tell us how exactly doing leg exercises in the weight room will improve cycling speed for triathletes (not for track sprinters)? Thanks.
Ken Lehner
Ken
Great questions. There have been some great debates on this very subject and some studies as well. Personally, I think that weight training helps bike strength. I know that TDB weight trains with legs, as do Simon Lessing, the TEAM USA ITU boys etc. Bottom line is, although some studies have said that weight training won’t help you, I don’t think it hurts you. Can you spend time riding more? Certainly. However, if you are less then average climber I think weight lifting will help you climb better. I have seen this with myself and athletes I coach.
On some of your points:
1 - Max strength may have to do with power but isn’t that what we want as cyclists (triathletes)? we want to maintain a higher wattage for a longer period of time. I have seen very good results after a max strength phase. I can only speak from the experience of athletes I have coached, but it has worked for me and them.
2 - I think you can get the range of motion (think leg extension, leg press, cable pull throughs with your feet attached to a cable) - but the speed is another story, you are right on that.
So to answer your question, weight training helps prevent injuries, and it helps range of motion. Until someone shows me that it hurts your cycling, my opinion will stay the same: Weight training is critical for success in improving your bike split
Mike
Mike,
Thanks for the suggestions. Your web site rocks. I only wish I could hire you for next year. Thanks again.
Tank man -
No problem - and thanks on the site - if you ever have any questions don’t be shy. I’m here to help.