Strength vs Endurance
Many triathletes turn to strength training hoping that building muscle and gaining strength will translate into improved performance across their multisport and triathlon disciplines. However, several key issues cast doubt on the benefits of general strength training for these athletes:
1) The Trade-off between Strength and Endurance: Studies have shown that spending too much time in the gym focusing on strength training can negatively impact your endurance fitness. Triathletes must strike a balance between building strength and maintaining their endurance capabilities.
2) Specificity Matters: Not all strength training is created equal. Merely lifting weights to enhance shoulder and arm strength might not make someone a faster swimmer; it could hinder performance. For strength training to be truly beneficial, it must mimic the discipline's movement patterns and rhythm. Achieving this level of specificity in a gym environment can be challenging.
3) Time Constraints: Most triathletes struggle to fit into every discipline's regular training session. Adding gym sessions into the mix often means sacrificing time that could be spent on specific training for swimming, biking, or running.
Considering these factors, I recommend that most age-group triathletes incorporate their strength training into their regular training routine. The gym environment might be better suited for full-time professional athletes who can dedicate more time and resources to specialised strength training. When strength training is integrated into regular workouts, it is more appropriately termed resistance training, as the primary goal is to increase resistance in the movements required for the respective disciplines.
Table 1 provides a summary of specific resistance training options for swimming, biking and running:
For more experienced triathletes, plyometrics can be an effective addition to their training program. Exercises such as calf jumps, tuck jumps, burpees, jumping lunges, box jumps, and jump rope can develop explosive strength specific to running. These exercises can also be performed outdoors during a run session, adding variety to the training routine.
To incorporate strength training effectively, consider the following guidelines:
1) Year-Round Incorporation: Strength training can be included in the regular training program throughout the year. In the pre-season, focus on 2-3 sessions per discipline containing a strength component. During the competitive season, reduce the frequency to 1-2 sessions, depending on the type of event being trained for (e.g., hilly courses may require more strength training).
2) Purposeful and Structured Approach: When engaging in strength training for different disciplines, do it purposefully and with a structured plan. Maintaining proper technique is crucial to prevent injuries and ensure maximum benefit.
3) Mental Toughness: High-intensity strength training can also contribute to mental toughness, an essential asset in endurance sports.
Balancing strength training and specific skill development for each discipline is essential. While resistance training can be beneficial, excessive focus on strength may interfere with speed development. A future article will explore techniques to enhance speed, complementing the benefits of strength training.
By understanding the nuances of strength training and its application to specific disciplines, triathletes can optimise their training routines and achieve their performance goals more effectively.
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