triathlon training

Looking to do one in 2013 (Marathon is my 2012 challenge).. Interested in following this thread.

I'm not sure whether you should choose one or the other to be honest.
I am also training for my first triathlon (which is a week on Sunday eeek!!). I have been training with a personal trainer every other week who specialises in triathlon. He himself competes at ironman twice a year = mentalist!!
He has been focusing on the bike, so lots of spin sessions, lots of interval sessions on the bike, followed by brick sessions straight into running. So I guess there's been quite a bit of focus on legs but it has still been very much focused on the 2 disciplines (I've not focused so much on the swim as that is my strongest discipline).
I think you definitely need to get the lower body used to the transitions. I know when I first started if felt like me hips had seized up!!
He has also told me to do a lot of strength and conditioning work which focuses on the core- so lots of press ups, planks, monkey walks, leg raises etc.
I hope that helps x

I've done close to 30 triathlons, ranging from sprints, double-sprints, olympic, up to several 1/2 Ironman distances, so I thought I'd throw my 2cents in.

Training for triathlons is very demanding on even a retired-person's schedule. To answer your question - YES, you should still incorporate strength training for your legs as much as you do for your upper body. I would, however, choose exercises that incorporated the most muscles AND your core in one movement - ie. powerlifting moves - squats, deadlifts, power cleans, and military presses (or shoulder press). You may want to look into kettlebell exercises as well. They are great for full-body strength training. Just avoid doing "bodybuilding" workouts, as adding bulk without real strength is not what you are looking for (whole nuther discussion).

I typically scheduled a swim session the day after heavy leg exercises since the legs aren't used much for the swim. Having powerful legs will do nothing but bolster your overall performance, and strengthen the little muscles not hit by running or cycling.

Your weekly workouts will likely never be the same week-to-week. I used to do every event plus strength training 3 times per week (3 runs, 3 rides, 3 swims, and 3 strength). Some weeks will have 1 extra run, 1 extra ride, 1 extra swim, 1 extra strength, and 1 extra day off. This keeps your body from overtraining in one particular discipline.

"Brick" workouts are done to make your transition smoother. I would set up my transition area at a park, do a short hard ride, then transition to a short run... and repeat 3 -4 times. It is it's own workout, and doesn't really need to be practiced much until you get within 3-4 weeks of the race.
Man, I love talking this stuff!

I've done close to 30 triathlons, ranging from sprints, double-sprints, olympic, up to several 1/2 Ironman distances, so I thought I'd throw my 2cents in.

Training for triathlons is very demanding on even a retired-person's schedule. To answer your question - YES, you should still incorporate strength training for your legs as much as you do for your upper body. I would, however, choose exercises that incorporated the most muscles AND your core in one movement - ie. powerlifting moves - squats, deadlifts, power cleans, and military presses (or shoulder press). You may want to look into kettlebell exercises as well. They are great for full-body strength training. Just avoid doing "bodybuilding" workouts, as adding bulk without real strength is not what you are looking for (whole nuther discussion).

I typically scheduled a swim session the day after heavy leg exercises since the legs aren't used much for the swim. Having powerful legs will do nothing but bolster your overall performance, and strengthen the little muscles not hit by running or cycling.

Your weekly workouts will likely never be the same week-to-week. I used to do every event plus strength training 3 times per week (3 runs, 3 rides, 3 swims, and 3 strength). Some weeks will have 1 extra run, 1 extra ride, 1 extra swim, 1 extra strength, and 1 extra day off. This keeps your body from overtraining in one particular discipline.

"Brick" workouts are done to make your transition smoother. I would set up my transition area at a park, do a short hard ride, then transition to a short run... and repeat 3 -4 times. It is it's own workout, and doesn't really need to be practiced much until you get within 3-4 weeks of the race.
Man, I love talking this stuff!

Hey AZTrailRunner, you around?

sorry to resurrect a thread but...

Your one of the few Triathletes I have come across doing 3 strength sessions each week. I'm interested in how you scheduled everything, 3 training sessions of each event & 3 strength workouts per week must be tough on the legs especially if it was heavy compound exercises, but it's what I was considering trying.

Did you take a day off each week?Any advice on how you set up your schedule? I'm guessing Strength & swim on same day but do you every do strength and bike same day? if so, consecutively or split sessions?

Any advice appreciated...

I'm also training for my first Triathlon next May, only Sprint distance but I plan to do Olympic by the end of next summer, the 10km run is a bit far for me yet. I've a good level of base fitness, in that I can complete the distance for Sprint without much problem but I'm just not fast enough, takes me around 1 hour 40 minutes with transitions. I know I need to knock about 40 minutes off that, but I have only been doing running/cycling/swimming for a couple of weeks to its still early doors for me.

I'm doing strength three times a week with a concentration on upper body for the next thirty days as I've done a lot of leg work past thirty days, then I will switch again. My plan is to focus on either upper or lower until I get closer to the actual triathlon as I simply don't have enough workout slots (I usually work out twice a day six days a week, I kick box at least twice a week as well) to fit both in, and I find that my cardio work is enough for my legs right now otherwise they will be too sore and I might end up injured.

I'm looking for friends also doing triathlons so friend if you want!