Tri . . . and Accomplish!

• Strength training does not necessarily give performance benefit to all athletes
• Generally it does not increase VO2 Max
• If time is limited, weight training should be the first activity skipped - your focus should be on swimming, biking, and running
• Never neglect these to do a weight workout!
• Workout with heavy loads benefits swimming and biking more
• Running = mostly injury prevention
• Functional purpose - application of force to pedals or water
• Focus on prime movers/big muscles
• Bike = quadriceps, hamstrings, glutes
• Swimming = latissimus dorsi (lats) and pectoralis (chest)
• Use multi-joint exercises instead of single joint (squat versus bicep curl)
• Mimic positions and movements of the sport
• Position hands & feet
• Feet = width of pedals
• Hands = in line with shoulders
• Core important - abs and lower back
• Focus on number of sets and not number of exercises
• Periodization
• Build muscle in off season
• Maintain muscle in racing season
• First two years of training = emphasis on form rather than on high loads
• W/U = 5-10 min easy aerobic activity (cycle, run, row, stairmaster)
• C/D = 5-10 min EZ spin on bike, light load, cadence 90+
• Do not run after weight workout - increases injury

Off-Season Sample Workout

In-Season Strength Maintenance Sample Workout