Anyone using the strength training exercises recommended in the Triathlete’s Training Bible? I’m talking specifically about AA phase, ME phase, MS phase etc…
Any feedback? Does the book suggest how long to do each phase? Can’t seem to find that…
Joe
Assuming that you have the second edition, look on pages 96-97.
I’m in the middle of transition (off season) now and doing the Anatomical Adaption workouts.
I know the later stages will be shorter in duration, but wow, it is a lot of time spent lifting weights. It takes me about 2 1/2 hours to go trough one AA workout.
holy shit dude…2.5 hours is WAY WAY WAY too long for a weight workout.
your test levels peak in the first 40 mins, and drop off significantly after that.
you shouldn’t be spending more than 90 mins in the weight room…if you are, break the workout up into 2 parts, and split with a rest period.
something is wrong if you’re taking that long to get through a workout…i don’t care who wrote it
you shouldn’t be spending more than 90 mins in the weight room…
Let me rephrase that… you shouldn’t be spending more that 0(zero) mins in the weight room.
holy shit dude…2.5 hours is WAY WAY WAY too long for a weight workout.
your test levels peak in the first 40 mins, and drop off significantly after that.
you shouldn’t be spending more than 90 mins in the weight room…if you are, break the workout up into 2 parts, and split with a rest period.
something is wrong if you’re taking that long to get through a workout…i don’t care who wrote it
I don’t think it’s the way it’s written - I think it’s the way the OP is interpreting it. I followed Friel’s guidance pretty religiously in my first season and from recollection the AA workouts were taking about 35-40 mins.
I’ve actually had the author as a coach in the past. Approx. 45 mins (including warm up and cool down) is what the AA should take.
one person’s opinion.
wonder if stadler hits the weights.
i know a lot of the pro tour riders do…
"one person’s opinion. "
Supported by scientific evidence.
"wonder if stadler hits the weights. "
IF he does, does that change everything?
"i know a lot of the pro tour riders do… "
Must be the same that are riding Powercranks.
I’ve actually had the author as a coach in the past. Approx. 45 mins (including warm up and cool down) is what the AA should take.
1 or 2 sets of “a whole range of upper- and lower body exercises” (more than the 8 listed for the other phases) + 30secs break after each set + warmum and cooldown in 45 minutes … wow! Lets see;
Lets see:
WU: 10 minutes on a stationary cycle
Lift: 20-40 sets of 25-30 reps - a good rep of 2 seconds - 20-40 minutes
Rest between sets: 930secs or 1930sec = 5-10 minutes
Cooldown + Stretch 10 Minutes
So 45minutes would be the absolute lower limit, if you never take a drink, never have to change weights, tide up a weight after use and never do more than one set per exercise.
you shouldn’t be spending more than 90 mins in the weight room…
Let me rephrase that… you shouldn’t be spending more that 0(zero) mins in the weight room.
And what the heck do miniscule variations in testosterone have to do with it anyway?
Maybe after 40mins, with all the sweating and the crouching from doing squats, the patch comes loose.
weight room usage is also supported by science.
but this debate will continue as long as the PC/non-pc’s, clinchers vs. tubbies, etc debates will.
let’s agree to disagree 
…partly because i feel that people need to be in the weightroom for general healthy living exercise…but that’s my background from school.
high performance stuff…some say it helps, some say it doesn’t. if you’re taking time away from riding/etc b/c you’re doing weights…maybe not as good. if it’s extra…who knows?
It takes me about 2 1/2 hours to go trough one AA workout.
And some people actually think your time would be better spent swimming, biking or running.
You may not win a triathlon but you could probably bench press more than anyone, and that should be worth something.
I do each of these phases adding a few extra exercises that I feel results in balance between muscle groups and I am always done within an hour. I don’t know what the hell you are doing for 2.5h, but if you follow the suggestions of Friel it should be short and quick. During the MS phase do no more than 6 total exercises and do them well.
I don’t care what the non-lifters say about no evidence for performance, etc. IMO weightlifting is a benefical part of your overall athletic fitness. It may not result in directly measurable increases in your ability to SBR next season or even the season after, but think about 10 years from now. You don’t want to be the scrawny old marathon dude that can run forever, but his ability to run fast dwindles with age and decreasing muscle strength. I feel that it has helped me and I don’t have any of the typical complaints I hear from other triathletes (can’t bike/run hills, struggle in headwinds, can’t generate power, suck in choppy swims, etc), so for what it’s worth.
you shouldn’t be spending more than 90 mins in the weight room…
Let me rephrase that… you shouldn’t be spending more that 0(zero) mins in the weight room.
I agree that there is very little to no evidence that shows weight room work improves cycling (maybe it’s out there and I haven’t seen it?), but as you posted the other day, there is some evidence to show that “explosive strength training” or “plyometrics” are beneficial to running. My question: is it valuable to insert explosive strength training into a program because of the evidence shown?
The question begs to be asked, even though I realize that the plyos are in no way related to the AA phase proposed in the initial question.
We had two huge threads about that the other day.
I remember the threads. Don’t remember if you thought it was good to actually do them. Sometimes there is a difference between what research shows is a useful intervention and what goes into the programs we do. I’ll go back and look for your answer when I have time.
Cool, I just started the AA phase and just completed my first workout this morning. Took me about an hour in total. So if I’m reading the book correctly then I do the AA workout Mon/Thurs for roughly 3 weeks??? I don’t have the book in front of me, so I’m going from memory on the 3 weeks.
Joe
The way that I understood/did the AA phase was to use it as circuit training. The only rest between each exercise was the time that it took me to walk from station to station and if needbe to readjust the weights. Also, I used mainly machines. That way, I had less time inbetween exercises. The unfortunate thing is if the weightroom is busy by the time you circuit through the machine you want for the next exercise might be occupied. So it would be best done during offpeak times for the weight room. Doing the AA phase that way seemed to work well for me. Also, if you feel like you need a drink in the middle of a set, bring along a waterbottle.