Power through your triathlon season with these winter strength training tips
Start a strength program now to build max power in time for race season
Strength training can be a performance game changer. Improving overall strength will make you stronger across all three triathlon disciplines, improve balance and technique, and help prevent injury. When properly aligned with your triathlon training program, it will complement your main sessions. This is done by committing to a three-phased approach that progresses similarly to your main training program.
In the early stages of your training program when the focus is on building a base, work in the gym should focus on anatomical adaptation. During this time weights should be light to moderately heavy and repetitions high. Typically, a session will consist of two-to-three sets of 12-15 repetitions. Time and attention is given to learning proper lifting technique and increasing weight safely.
Progressing to maximum strength
As your triathlon training moves from the base phase into the build phase, so to should your strength program. The weight should get heavier and the repetitions fewer. This main phase of your strength training program gradually increases the number of sets and decreases the number of repetitions as the weight gets heavier. The maximum strength phase can begin to build at the tail end of the triathlon training base phase and progress throughout the build phase.
It is crucial, however, that the maximum strength phase shift to a maintenance phase when key triathlon sessions are most demanding in volume and intensity. Lifting heavy weights at the same time as completing the longest and hardest sessions in your main training program runs the risk of compromising key workouts by showing up sore and overly fatigued. High load in the gym at the same time as high load in the swim, bike and run is also a risk for injury or burnout. It is important to revert to lighter weights in the gym at this time.Â
Shifting to maintenance
The maintenance phase is similar to the anatomical adaptation phase in that it involves lighter weights and higher repetitions. It may also be necessary to drop one day in the gym from the program depending on the demands of your other sessions. In general, two sessions per week will elicit gains throughout your strength training program. If you have been doing more than two days a week in the gym it is worth considering dropping down to two sessions during the maintenance phase.
One-to-two weeks before a key race it is a good idea to pause strength training altogether. If you are racing back-to-back consider pausing your strength program until you have transitioned out of racing and recovery before resuming work in the gym.
Consistent strength work in the gym, timed correctly with your overall training plan and coupled with in-session strength work like hills, low cadence on the bike and resistance toys in the pool, will optimize your potential, provide training variety, improve technique and help keep you injury free.