Incorporating gym training into your triathlon program is a game-changer if you’re keen to elevate your training and boost your overall performance. In this blog post, we’ll delve into the world of gym training, debunk some common misconceptions, and guide you on how to integrate it into your triathlon regimen seamlessly.
Triathletes often prioritise endurance training, but the significance of strength and power development should not be overlooked. Gym training is pivotal in enhancing strength, power, and overall physical resilience, ultimately reducing the risk of injury across all three triathlon disciplines.
When selecting gym exercises, it’s crucial to align them with the movements inherent in triathlon. Embrace exercises like squats, lunges, deadlifts, and bench press to mimic the sport’s demands. Additionally, focus on core-strengthening exercises like planks to enhance stability.
To incorporate gym training effectively, start gradually and increase intensity over time. Aim for two to three strength training sessions weekly, emphasising compound exercises targeting multiple muscle groups, such as single leg squats. Ensure your gym workouts complement rather than compromise your endurance training schedule to prevent overtraining. This can involve having your gym days on the same day as your hardest sessions. Sounds weird right? Well not really… For athletes that train 6 or 7 days a week with 10-14 session a week, it’s incredibly important to maintain rest days. If you already have three hard session a week, and now want to add 3 gym sessions a week you might think its a good idea to space them out, one for each day of the week and one rest day. However this would turn 6 days into hard or moderately hard days, reducing your body’s ability to recover from each session fully in time for the next session. By putting a gym session in the afternoon after a hard morning run or cycle, you can maintain adequate recovery the following day. Remember your training is only as good as your recovery.
Plyometric exercises, such as box jumps and jump squats, add an explosive dimension to your strength training, beneficial for both cycling and running. A plyometric exercise is a movement that has both a landing and a rapid take-off immediately after. This utilises the tendons elastic properties to get maximum energy return. Approach plyometrics cautiously, as improper execution can heighten the risk of injury. Additionally ensure 4 min rest between plyometric reps to allow your fast twitch muscle fibers time to fully restore energy. When starting with plyometrics, using a skipping rope for 30sec to 1min is a good place to start. Then increase to 2min, then 3min etc. When skipping is comfortable on two legs progress to skipping on a single leg. Another good plyometric exercise is single leg hopping for height. Start with 4×4 hops on each leg and progress by 1 hop each week.
In gym training, steering clear of common mistakes is crucial. Maintaining proper form throughout exercises is paramount to prevent injuries and maximise gains. A personal trainer will be able to ensure you are using the correct technique for each exercise.
Here is a basic example of some exercises suitable for a triathlete:
- Warm up 10min cycle.
- 4min of sled pushes.
- 3×12 squat with theraband around knees.
- Single leg step-up on 20cm block forwards with triple extension of hip, knee and ankle at the top of the movement.
- 3×15 Bulgarian split squats.
- Single leg hopping for height 4×4 with 4min break in between.
- Farmers carry with kettlebell alternating hands for 4min
- Cool down 10min cycle
Now, armed with insights into effective gym training, it’s time to take action. Our challenge for this month is to integrate the above gym workout per week into your training program. Prioritise compound exercises such as a Bulgarian split squat and do 3×15 on each leg. Let us know how you went in the comments, plus feel free to suggest our next physical challenge idea – let’s inspire each other!
Comments