Triathlon training question

Triathlon Forum
1

Hi everyone,
Does anyone lift weights for triathlon training?
Should I take a time off from running or bike and switch to lift?
I am a father and a full time worker and I don’t have much time to training;
I am looking to get better, any dvd or books training suggestion?
Any advice it is appreciate.
Thank you.

2

I do some weight work 1x-2x per week off-season, to build strength. This is always in the form of lower weights/higher reps as my goal is to build muscle endurance vs. muscle mass. Two problems that I’ve found: 1) the strength training tends to carry over to the following day negatively impacting my ability to perform my planned S/B/R workout. That’s potentially detrimental, although less so off-season. 2) I gain weight. This is very detrimental to running fast as it’s just more mass to carry around the course.

So, my routine is now high rep low weight strength training until about six weeks before racing starts. At that point I drop it and just use that hour for extra S/B/R work. Given your issue with limited time, weight training would not be a priority for me if I was in your shoes.

3

I’m following this 12 week tri strength training program. As opposed to the high rep low weight style, it focuses on power and strength which is high weight and low reps. I’ve been doing it for 4 weeks now. It’s usually pretty heavy, and you do only 5 reps.

I used to do something like yours with lower weight and medium reps like 8-20, and that used to leave my pretty lethargic the next day too. However, after switching to this new routine, i no longer have that lingering soreness the next day.

4

I do a strength circuit that takes me about 18-minutes 3 times per week. I do simple exercises with more focus on the core and legs. Typically, I go from October to May but this year I will extend until July as I find I lose my core strength by the time August rolls around.

I do the following routine with medium reps and mostly body weight where I super-set the non-squat exercises with little to no rest between sets:

Squats/toe raises w/135-lbs 1x15 (sets/reps)
Chin-ups 2x8
Side planks 2x2x10
Squats/toe raises w/135-lbs 1x15
Push-ups 2x15
Sit-ups w/25-lb plate 2x15
Squats/toe raises w/135-lbs 1x15
Bench rows 2x8
Bird-dogs 2x2x10
Squats/toe raises w/135-lbs 1x15
Dips 2x8
Trunk twists w/25-lb plate 2x15
Stiff legged dead lifts 2x10
Squats/toe raises w/135-lbs 1x15

I am also a working father with 3 kids and a wife.

Hope this helps.

5 
Thanks guys.
It helps a lot.
6

Hi everyone,
Does anyone lift weights for triathlon training?
Should I take a time off from running or bike and switch to lift?
I am a father and a full time worker and I don’t have much time to training;
I am looking to get better, any dvd or books training suggestion?
Any advice it is appreciate.
Thank you.

Offseason - yes,
During season, I try to get 1 arm session and 1 leg session in and preferably not the day before a swim (arms) or bike/run legs although that’s harder to do. I like using a kettle ball so as not to destroy the legs for a day or 2 doing heavy squats or lunges. Then again, no one has accused me of looking like Adonis.