WEIGHT TRAINING FOR TRIATHLON
Weight training can improve absolute strength and short bursts of sport power but this will not always transfer to improved endurance performance. Weight train suggestion. 2 sets of 15 repetitions. Emphasis on a light weight, slow and not fast movements to improve endurance. A good warm up before weight training include 10 minutes of running and/or rowing. Good form when weight training includes slow controlled movements rather than fast forceful movements. Avoid gaining weight from to much muscle mass. Increasing muscle and becoming leaner will help you burn more fat.
New to triathlon.
New to sport then weight training is beneficial. Athletes have shown much better results in our experience, as this is better progression than suddenly increasing sport volume from nothing. People new to sport can also lack strength. Reduce the chance of overuse injuries by mixing up exercise, little and often and vary training including circuit core and weight training. Suggestion.
Triathlon competitor for 1-3 years.
For athletes in sport for more than 3 years work on sport strength specific during the racing season. Complete weight training or resistance work during the winter as an alternative to some of your training.
Triathlon competitor 3-10 years
Train more on triathlon sport specific strength. Swimming hand paddles Cycling mountain biking. Run off road on tall grass muddy and sandy conditions. If you feel you have plateau in performance consider 3 sets of 25 repetitions after 12 sessions increase weight and reduce to 20 repetitions.
Elite Triathlete.
The need to work on economy and exact sport fitness is far more important than weight training. Highly trained athletes already have Swim Bike Run specific strength.
Only if you fade towards the end of races then work on economy and better technique than absolute power.
A common mistake is to include weight training for elite athletes who slow down in the latter parts of a triathlon.