Strength and Conditioning for Triathletes

Your training plan in TrainingPeaks includes two Strength workouts per week. Simply click on those Strength workouts to see which exercises you should do on a given day. There is a link to the Strength and Conditioning for Triathletes PDF within the workout that includes instructions and videos for each exercise.

In the PDF are written descriptions of each exercise, which muscles you are targeting and why, tips, how to progress and some alternatives that provide similar purpose. There are also useful video links that show you what you need to do. You can adapt and progress sessions gradually according to your training equipment, skill and experience. If you are not sure about anything you can always email us.

Why Do Strength and Conditioning?

We have chosen specific strength and flexibility exercises that are key to supporting your swim, bike and run training. They are designed to increase power, range of movement, coordination, flexibility, agility, strength and stability providing you with a solid internal ‘scaffold’ to support all aspects of your training. You will improve your efficiency which will boost your performance.

Injury Prevention

Including strength and conditioning to your training regime will help minimize the risks of injury through improved strength, stability and by matching imbalances that can be created by repetitive overuse.

What Equipment Do I Need?

All exercises (or alternatives) can be done at home with a mat, dumbbells and/or band. You can also carry out the exercises in the gym using machines (where given as an alternative) and/or the free weights area.

When Should I Do Strength Workouts?

There are two strength workouts per week, scheduled in your training plan.  Performing both sessions is ideal, however, if you are time challenged then one session is fine. If you have another workout scheduled on your strength day you should do the triathlon specific discipline first. When switching things around in your calendar be conscious of workouts that follow your strength sessions. Don’t leave yourself too tired or sore to complete key sessions. For example, avoid a hard leg session before a speed run.

How Will Strength Sessions Fit with My Triathlon Plan?

The strength sessions within your plan progress with each phase of training:

• Prep Phase: The goal of this phase is to develop neuromuscular efficiency, stability and functional strength.
• Base Phase: In the base phase your strength workouts are designed to build a foundation that can be used for power development. The goal is to translate strength training into sport-specific activity.
• Build Phase: During the build phase, your workouts are used to develop power, balance and neuromuscular control. Form is key, reduce the intensity if you cannot hold your form.
• Peak Phase: This phase allows you to focus on sport-specific training. This means decreasing the stress of a strength and conditioning training session by reducing intensity and volume.

Flexibility

There are six key flexibility exercises included. You will see that the workout description allows for you to choose stretches. These stretches should be included post training as well as the dedicated time described within the strength and conditioning session. Select stretches that are specific to your requirements, the ones described within this document are a guide. You may have some favorites that work well for you.

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