Beginner’s Guide to Triathlon - Strength Training

Chapter 9: Strength Training

Strength training is an important component of triathlon training, as it can help improve running economy, prevent injury, and enhance overall performance. In this chapter, we’ll cover the benefits of strength training, how to incorporate strength training into your training plan, and some common exercises for triathletes.

The Benefits of Strength Training

Strength training has many benefits for triathletes, including:

• Improved running economy: Stronger muscles can help you run more efficiently, using less energy and reducing your risk of injury.

• Injury prevention: Strength training can help improve muscular imbalances and prevent overuse injuries.

• Enhanced overall performance: Stronger muscles can help you swim, bike, and run faster and more efficiently.

Incorporating Strength Training into Your Training Plan

Incorporating strength training into your training plan involves choosing the right exercises, selecting the appropriate weight and number of repetitions, and scheduling strength workouts appropriately. Some tips for incorporating strength training into your training plan include:

• Start with bodyweight exercises and progress to free weights or resistance bands as you become stronger.

• Focus on compound exercises that work multiple muscle groups at once, such as squats and lunges.

• Schedule strength workouts after your hardest workouts to allow for adequate recovery.

Common Exercises for Triathletes

Some common exercises for triathletes include:

• Squats and lunges: These exercises strengthen the legs, which can improve running and cycling performance.

• Planks and side planks: These exercises strengthen the core, which can improve swimming and running performance.

• Pull-ups and rows: These exercises strengthen the upper body, which can improve swimming and overall body control.

In conclusion, strength training is an important component of triathlon training, as it can improve running economy, prevent injury, and enhance overall performance. Incorporating strength training into your training plan involves choosing the right exercises, selecting the appropriate weight and number of repetitions, and scheduling strength workouts appropriately. In the next chapter, we’ll cover the importance of tapering, or reducing training volume and intensity leading up to a race.