triathlon weight training

jogdog

I am training for a sprint triathlon coming up at the end of the summer that has a 350 m swim, 12 mi bike, and 2 mi run. I can do each of these legs on their own already before starting the training with absolutely no problem as I am in fairly good cardio shape and I like the training program I started, but I am worried that my legs aren't quite strong enough to handle the demands of training for 3 different events right now. So far, my legs have been pretty tired ever since I started and I don't want to do too much that will make my legs even more tired. I did a leg workout last week that made my upper legs extremely sore for 3 days... all I did was 3x10 lunges on each leg, 3x10 squats, 3x20 calf raises all using just my body weight. Should I just try to keep doing this, cut back, add different exercises, or something else? I know some of this is my body getting used to the new regiment, but I don't know. HELP!

BrianSharpe

The tri club I belong to focuses on running, biking & swimming as these are the events you'll be doing at your tri. We do have a strength component as part of the dryland program but it's more in keeping with injury prevention (we do squats, lunges, core etc - nothing heavy)

In addition to running, biking & swimming (my swimming still sucks) I try to get in a couple of strength sessions weekly which include 4 x 12 calf raises (toes on a 2 x 4 and holding dumbells), 4 x 12 squats (holding a 12kg kettlebell) as well as upper body exercises.

I'd suggest at this point you start running some bricks (ie run after biking) to get your body accustomed to making the changes (they feel pretty weird the first few times - I remember my legs felt pretty rubbery after 1.5 hrs on the bike). If you haven't already check out http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1918

There's a ton of great information over there.

mamaclose

I agree with the brick runs! Trying to run when your legs feel like Jell-O takes practice! I also do strength training along with running/biking a few days per week. Mainly core/cardio reps and kettlebells. I still need to work on swimming as well.

jogdog

Thanks for the info so far!

wackyfunster

The soreness is normal for the first couple weeks of weight training. If you are lifting aggressively, it's really hard to avoid DOMS the first week. Week 2 will be better, but probably still pretty bad. By week 3 it should be down to about the level of soreness you'd expect. Don't sweat it! IMO if you are in already in decent shape and not feeling that way your first couple weeks back on a lifting regimen, you probably aren't moving enough weight.

Stretching and light exercise of the muscles will help a lot.

tirpirate

Bricks are a must especially bike to run as that is always the hardest transition. You will want to start doing one a week a month before your race. I am a member of my local Y and fin their Les Mills Body Pump class once a week while I am in training season and 2 times a week in off season is the best weight training program for me. I am usually more sore when I am only doing the weight training once a week. If you get weight training in 2 times a week you will not be as sore after the first two weeks. Stretching, lots of water help. I like to make it a swim day the day after I weight train it helps with the soreness, but any kind of aerobic exercise will flush the lactic acid out.

ka97

I'm certainly not an expert, but I would guess it is your body getting used to the new demands you are placing on it. I would keep up the strength training, but focus on building up gradually in all your training. I try to do incorporate three days of strength training per week (back/chest, arms/shoulders, and legs) as well as a speedwork/plyo workout in addition to my tri specific training. I also try to do at least a short run after every bike. I actually don't enjoy the bike part and have come to realize that my body actually enjoys the run after, now that I've gotten used to it. Some might say that is too much, but I enjoy it all so much I just can't let go of anything. And my personal opinion and experience has been that the strength training does help with the rest. Alternate your workouts so that you are not doing heavy leg workouts back to back. Build slowly, listen to your body, and take rest days when you need them.