Strength Training for Triathletes

Dr. Louisa Summers

Department of Exercise and Sport Science

Eastern Kentucky University

How did we get here?

Main Reference

Core Research

Recommended core exercises: 2-3 week

EXERCISE DURATION REPETITIONS

PLANK 20-60 Seconds 4

SIDE PLANK 20-60 Seconds 4

SIDE STEP 60 Seconds 3 per direction

GRAPEVINE STEP

60 Seconds 3 per direction

HIP ABDUCTOR 60 Seconds 3 per side

Push-up w/Trunk Rotation

2 X 15 Each side

Warden, 2013. Triathlon Science. Table 17.2

Why?

Research says?

WHEN TO DO IT?

Anatomical Adaptation - 4-6 weeks

Table 18.2 ANATOMICALADAPTATION

Exercises (in order)

Total sessions 8 to 12 Leg Press

Sessions per week

2 to 3 Lat Pull-down

Squat

Sets per session 3 to 5 Chest Press

Reps per set 20-30 Personal Weakness (Leg Curls, Heel Raise, Knee Extension)

Recovery Time 60-90 sec’s Seated Row

Core Exercises

Maximum Transition (1-2 weeks)

Table 18.3 Maximum Transition Exercises (in order)

Total sessions 3 to 5 ( 1 to 2 weeks) Leg Press (2.5 – 2.9 X body weight)

Sessions per week 2 to 3 Seated Row

Squat (1.3 X 1.7 X body weight)

Sets per session 3 Lat Pull-down

Reps per set 10-15 Personal Weakness (Leg Curls, Heel Raise, Knee Extension)

Recovery Time 90-180 sec’s Core Exercises (3 sets)

Total Time Total Time = Core = 40 mins + 30 minutes Strength Ex’s) = 1 hour 10 minutes

Discipline + Coach

Maximum Strength (4-6 weeks)

DISIPLINE + COACH EXERCISES ( IN ORDER)

Total sessions 8 to 12 ( 4-6 weeks) Leg Press (2.5 – 2.9 X body weight)

Sessions per week 2 Seated Row (.5 to .8 X body wt.)

Squat (1.3 X 1.7 X body weight)

Sets per session 3 TO 6 Lat Pull-down (.3 to 8 body wt.)

Reps per set 3 TO 6 Personal Weakness (Leg Curls, Heel Raise, Knee Extension)

Recovery Time 2 TO 4 MINUTES Core Exercises (3 sets)

Total Time (if only 3 sets). . .. If 6 sets, with 2 min rest period , 90 minutes Strength Ex’s Only)

Core = 30-40 min + 45 minutes Strength Ex’s) = 1 hour 15-20 minutes

STOP

Think, Pair, Share.

Think about something you learned

Share with partner,

Think of a Question

Strength Maintenance & Competition Phase

Strength

Maintenance

EXERCISES (IN ORDER)

Total sessions Through

RACE phase

Leg Press

Sessions per week 1 Seated Row

Squat

Sets per session 2 Personal Weakness (Leg Curls,

Heel Raise, Knee Extension)

Reps per set 5 Lat Pull-down

Recovery Time 60 to 120

seconds

Core Exercises (2 sets)

Total Time Total Time = Core = 20-30 min

+ 20-30 minutes Strength) = 1

hour

Well – Built Triathlete

Without Strength . . .

Phase I – Post-season & Pre-season

Oct – January

Foundational Strength &

Stability

Phase II -Feb – May

End of Pre-season and Early Racing

Synchronization & Power

Phase III – Main Racing

June - October

Race season Performance

Differences in authors and approaches

When do we perform (SQUEEZE IN)

resistance training?

What can we “get rid of” when there is so much to do

Review

Core –

Strength -

When – do I do the heavy/ strength phase

How do I do this? machines OR Squat bar

OR – get a coach for 6 weeks

Age 25-40 – maybe get coach + more functional

Ages 41-80 – maybe use machines more

MUST DO STRENGTH TRAINING - IT IS ONE OF THE FOUR PILLARS

References. Core Strength:

Sato, K & Mokha M. (2009). Does Core strength training influence running kinetics, lower-extremity stability and 5000-M performance in runners? J Strength & Conditioning Research, 23 (1), 133-140.

Strength Training –1. (Tudor, 2007. interview by D.W. Warden, November 28, 2007).

2. Bompa, T.O. Periodization: Theory and Methodology of training (4th edition), p. 316). Champaign, IL: Human Kinetics, 1999).

Bikers & Cyclers:

5.(Hickson, Dvorak, Gorostiaga, Kurowski & Foster, 1988). Potential for strength and endurance training to amplify endurance performance. J App Phys 65 (5), 2285-2290.

6.Marcinik, Potts, Schlaback, Will, Dawson, Hurley (1991).Effects of strength training on lactate threshold and endurance performance Med Sc Sp Ex, 23 (6) 739-743.

7.Paavolainen, Hakkinen, Hamalainen, Nummela, & Rusko, 1999. Explosive strength training improves 5K running time. J App Phy 89(5), 1527-1533.

8. (Mikkola, Vesterinen, Taipale, Capostagno, Hakkinen, Nummela 2011), Effect of resistance training regimesn on treadmill running and neuromuscular performance in recreational endurance runners, J of Sport Science, 29 (13), 1359-1371.

11. Yamamoto, Lopez, Klau, Casa, Kraemer, Armstrong, Maresh, (2008). The effects of endurance distance running, performance among highly trained runners: A systematic review. J StrConditioning Research, 22 (6), 2036.

12. Yamamoto, Klau, Casa, Armstrong, Maresh, (2010). The effects of resistance training on road cycling performance among highly trained cyclists: A systematic review. J Str Conditioning Research, 24 (2), 560.