Question:I'm a new member here on RST, and I'd like to get some thoughts on
the value of strength training for triathlon. Several years ago (when I
was a couple of age groups younger), I used to mix a 3-time-a-week
Nautilus routine with my swim/bike/run training. I've laid off of tris
(and weight lifting) since '94 (but have maintained, for the most part,
my aerobic fitness). Now I'd like to get back into the competitive mode
and I don't have easy access to a gym facility.
So...
Question #1: how well would good old-fashioned pushups, pullups,
situps, etc. suffice for a structured strength program?
Question #2: should I even worry about strength training at all? I
mean after all, it'll just bulk me up and slow me down, right?
Answer:
Strength training will not always "bulk" you up and might make you
faster, able to hold a pace longer through improved muscular endurance and motor
recruitment and might help to prevent injuries.
I'm a true believer when it comes to the benefits of strength training as a
general fitness activity. A comprehensive program keeps your muscles strong
and looking good. Studies show that strength training helps maintain muscle
mass and bone density as you age.
If you stick to a moderate routine it's very doubtful that you'll bulk up to
a point where it slows you you down. Many triathlon training books have
sections on weight lifting. Dave Scott's Triathlon Training has lots of
information on weight training specifically for triathletes.
I say "do it." Getting stronger is not going to make you slower.
I don't think it would be complete. I do 100 pushups (usually 2x per
work-out), 1000 situps, along with deadlifts, various bench presses, arm
curls, tricep pushups, etc. I would say to go to Walmart, pick up a
bench ($50-$75), and a couple of boxes of weights ($35 @ box).
Not necessarily. I workout like a demon, and haven't bulked up enough to
slow me down. (I think it's probably my diet (mostly carbs) and all the
aerobic excersize I do. My intake is probably about 60% carb/30% protein/
10% fat.) I have more balance and endurance since I started lifting.
I need to throw in my $0.02 on strength training. I used to be a serious
gym rat in my early to mid twenties. After some back problems, mostly due
to working with heavy weights, I had to cut back and then totally stopped
strength training. As I got into triathlon, I didn't think strength
training would be beneficial to me due to 1) the extra time needed in an
already busy workout schedule, and 2) the "perceived" upper body work I was
getting from swimming. Well, obviously, my thought process was very wrong.
Several publications have been big fans of offseason strength training
recently. Articles in Runners World and Outside really caught my attention.
Long story short, after the season in '98 I decided to start working in some
light strength training.
Although I'm only two months in, I've already started to notice benefits.
It took me a few weeks to get "reaquainted" with the gym and its equipment,
but I've been doing some pretty good work since then. I've kept it VERY
simple--about twenty to thirty minutes, two times a week. I'm only doing
basic exercises (bench, lat pulldown, squat, military/shoulder press, and a
row movement). I'm working with very manageable, light weight and
currently doing 2 sets of 15 reps for each movement. I'll drop the reps and
up the weight a little bit toward the end of the winter, but not too much to
spare me any back and joint problems.
