Strength Training & Triathlon: Recent Research
Strength Training & Triathlon: Recent Research
In the latest Find Your Edge podcast episode with Chris Newport, as we enter the off season, many triathletes get back into strength training (or start it, for that matter). If you’re not already convinced that you should be adding strength training to your triathlon repertoire, we review some of the latest research on strength training for triathletes.
Strength Training Barriers for Triathletes
A crucial component of this episode is addressing the practical challenges faced by athletes when incorporating strength training into their routines. Many endurance athletes often resist heavy lifting due to misconceptions about its benefits or fear of improper form. However, the research emphasizes the importance of proper form and technique in executing strength exercises, which can lead to substantial gains in athletic efficiency and performance. The program outlined in the episode includes a balanced approach with 12 weeks of moderate strength training followed by 12 weeks of heavy strength training, ensuring progressive overload and adaptation. Check out the reference article below for more information called: Strength Training in Long-Distance Triathletes: Barriers and Characteristics. Oh, and consider coming to one of our strength classes, which makes it more fun (and you don’t have to think…which is a barrier!).
Randomized Controlled Trial for Strength Training in Triathletes
In one research article titled “Strength Training Improves Exercise Economy in Triathletes During a Simulated Triathlon,” they actually did a randomized controlled trial, which is unusual (and hard!). It was 26 weeks of strength and endurance training plus a control group just doing endurance training. The conclusions were that a progressive overload of strength in conjunction with endurance will improve running and cycling economy. Pretty cool! As a bonus, we focus on longevity as athletes, so it will most definitely benefit you there.
Protein for Strength Training in Triathletes
Another vital aspect discussed in the episode is the role of protein intake in maintaining lean body mass and supporting bone health. Athletes are encouraged to consume 1.5 grams of protein per kilogram of body weight, a recommendation supported by evidence that highlights its benefits for bone density and injury prevention. The episode delves into essential exercises such as squats, lunges, pushups, and calf strengthening, which target common weaknesses and help prevent injuries. These exercises are pivotal in developing strength in the lower and upper limbs, crucial for improving cycling and running economy.
Strength Exercises for Triathletes
Posture issues, particularly progressive kyphosis, are also addressed in the episode. This condition, often resulting from modern sedentary lifestyles, can hinder athletic performance. The podcast underscores the necessity of multi-joint exercises that not only enhance strength but also improve posture and overall athletic function. Exercises like pushups, split squats and lat pull-downs are highlighted as effective ways to counteract the effects of poor posture and promote better movement patterns.
Overall, strength training provides benefits to triathletes for economy and strength, while providing longevity in sport and in life!
References:
Luckin-Baldwin KM, Badenhorst CE, Cripps AJ, Landers GJ, Merrells RJ, Bulsara MK, Hoyne GF. Strength Training Improves Exercise Economy in Triathletes During a Simulated Triathlon. Int J Sports Physiol Perform. 2021 May 1;16(5):663-673. doi: 10.1123/ijspp.2020-0170. Epub 2021 Feb 11. PMID: 33571959.
Luckin KM, Badenhorst CE, Cripps AJ, Landers GJ, Merrells RJ, Bulsara MK, Hoyne GF. Strength Training in Long-Distance Triathletes: Barriers and Characteristics. J Strength Cond Res. 2021 Feb 1;35(2):495-502. doi: 10.1519/JSC.0000000000002716. PMID: 29985217.
K. Luckin, C. Badenhorst, G. Hoyne, A. Cripps, G. Landers, R. Merrells. Strength training improves cycling and running economy in long distance triathletes. Journal of Science and Medicine in Sport, Volume 21, Supplement 1, 2018, Page S30, ISSN 1440-2440, https://doi.org/10.1016/j.jsams.2018.09.070
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