Triathlon - Weightlifting

I'm curious how weightlifting plays into triathlon training. Particularly I'd like opinions from those of you who are competitive racers. Do you lift or do resistance training at all? If so how often, and what kind of lifting do you do? High rep., low rep.?

I'm curious how weightlifting plays into triathlon training. Particularly I'd like opinions from those of you who are competitive racers. Do you lift or do resistance training at all? If so how often, and what kind of lifting do you do? High rep., low rep.?

I don't compete with anything, but I've been reading a book that you might want to check out -- "Bike For Life," by Roy M. Wallack and Bill Katovsky. The has lots of good information on training, and mentions the topic of doing impact exercises, like weights, to increase bone density.

Bicycling and swimming are low impact exercises, and so it is necessary to do some weight lifting. There are other good exercises that you can do like squats, back extensions, and more ....

I am not a competitive racer, but why wouldn't you lift weights. You don't have to BULK up.

I don't compete with anything, but I've been reading a book that you might want to check out -- "Bike For Life," by Roy M. Wallack and Bill Katovsky. The has lots of good information on training, and mentions the topic of doing impact exercises, like weights, to increase bone density.

Bicycling and swimming are low impact exercises, and so it is necessary to do some weight lifting. There are other good exercises that you can do like squats, back extensions, and more ....

Sounds like a good resource. Thanks.

I weight train regularly. Most people lose muscle mass over their lifer even if their body weight doesn't change. I'm looking to minimize that, and reverse it a much as possible. Eating enough protein is something else most people don't do. I think upper body weight training is very personal, especially for cyclists. For me cycling is only 1 exercise that I do. I doubt I'll ever compete in a triathlon.

low weight with high reps will do more toning and build muscle mass slower but still makes you stronger. while high weight and low reps builds greater muscle mass.

so i'm no big guy but i prefer high reps at lower weights.

for the past 8 months I've been doing a 5x5 program - that's a series of weight training exercises - mostly upper body but some leg stuff, and it's 5 sets of 5 reps. you strive for the highest weight that you can manage for only 5 reps, you do all your exercises once then start over. It takes me just under an hour and by the end I've had a really good workout and I've been able to see some good results. I'm just about 50 so good results for me isn't the same as "good results" for a 23 yr old. with this plan I've been able to get up to 25 wide grip pullups in that hour, which I would never be able to do all in a single set. it's a really good way to max your muscles without hurting yourself and without going too light, and when you're done you're done! there's no endless session lasting hours. you're in - you do it - you're out!

I've been following Joe Friel's plan as outlined in Going Long. I'm about halfway through the "Max Strength" sessions, and I have to say that I feel stronger in all three disciplines. I'm not sure if I'd say it's helped my overall long-distance power, but my shorter distances are definitely faster. I really feel it when doing short swim sprints (although some of it is probably just mental).

low weight with high reps will do more toning and build muscle mass slower but still makes you stronger. while high weight and low reps builds greater muscle mass.

so i'm no big guy but i prefer high reps at lower weights.


This is a common misconception. Useing low weight w/ high reps wont do anything, except waste your time. In order to build muscle, it must be broken down, degraded, or stressed. Useing "light" weight wont do it.

For pure strength (not worried about mass), it would be better to use heavy weight (80-95% of your 1 rep max) with 3-4 sets at around 4-6 reps (with longer rest periods, up to 2-3 minutes). Now you will gain muscle mass, but strength will be the main thing gained with a workout set up like this.

Now for mass, a high number of reps and sets are required (4-5 sets, 12-15 reps with minimal rest periods...30-45secs) the weight must also be as high as possible. But due to the shorter rest periods and higher reps, the weight that you are able to do will decrease to anywhere between 65-80% of your 1 rep max (but you must do the heaviest weight, while still getting your reps in). This type of workout would also increase muscle endurance (anaerobically of course)

I must be an exception .... I do very light weights, and have been for quite some time, and I am getting stronger! I also see many people at the fitness club doing light weights, and many of them are in great shape!

I have a bad back, and bad feet, and many other conditions (like high blood pressure), so I really have no choice, but to use light weights. I still use 10 pounds and 15 pounds at home. Someone gave us a few weights, so now I have a bar bell with 27 1/2 pounds to use.

I do lots of isometric exercises with light weights, which is really working wonders! My back is getting stronger, and with the bicycle riding, I'm getting into very good shape. Losing weight, feeling so much better, sleeping better, and now doing just fine with a little less sleep.

I plan on getting a 20 pound weight soon .....

Weights are good for overall strength and balance. The majority of studies show they won't make you faster in any of the legs - sport specific training is needed that focuses on the specific motions/actvities/muscle groups used for that toi happen. However studies show that weight training builds overall balance and reduces the chance of injury.

The training that works best for me is run three times a week, bike three times, swim three times, and lift three times and take a full day off. So that means double workouts each day.

Weights are good for overall strength and balance. The majority of studies show they won't make you faster in any of the legs - sport specific training is needed that focuses on the specific motions/actvities/muscle groups used for that toi happen. However studies show that weight training builds overall balance and reduces the chance of injury.

The training that works best for me is run three times a week, bike three times, swim three times, and lift three times and take a full day off. So that means double workouts each day.

I notice that certain weight exercise do help with my balance. I try to consciously work on my balance whenever I work out. Just finished my morning work out of 25 minutes (increased from 20 minutes), and I feel great now! Just about ready to ride out to work.

I must be an exception .... I do very light weights, and have been for quite some time, and I am getting stronger! I also see many people at the fitness club doing light weights, and many of them are in great shape!

I have a bad back, and bad feet, and many other conditions (like high blood pressure), so I really have no choice, but to use light weights. I still use 10 pounds and 15 pounds at home. Someone gave us a few weights, so now I have a bar bell with 27 1/2 pounds to use.

I do lots of isometric exercises with light weights, which is really working wonders! My back is getting stronger, and with the bicycle riding, I'm getting into very good shape. Losing weight, feeling so much better, sleeping better, and now doing just fine with a little less sleep.



Well as i stated, how heavy a weight actually is depends on that persons strength ( you know, the whole 85-90% of 1 REP MAX). If you're not very strong, you'd probably use less weight.

I too had back problems. Two years ago i herniated my L5 disc (4 or 5mm), a year later i squated the most weight i have ever got...500lbs.

I would suggest everyone go look at the National Strength and Conditioning Association's website. They have free journals ( practical/research)....really a wealth of info on all aspects of physical fitness.

Well as i stated, how heavy a weight actually is depends on that persons strength ( you know, the whole 85-90% of 1 REP MAX). If you're not very strong, you'd probably use less weight.

I too had back problems. Two years ago i herniated my L5 disc (4 or 5mm), a year later i squated the most weight i have ever got...500lbs.

I would suggest everyone go look at the National Strength and Conditioning Association's website. They have free journals ( practical/research)....really a wealth of info on all aspects of physical fitness.

I could see the benefit of high or medium rep weight lifting, but the idea of heavyweight power lifting seems a little odd for a triathlete. I'd be curious where you got these ideas.

It might be true, but in the various sports I've played, I've seen results from medium reps. I never played football, which might be the exception. But power lifting seems a little odd, and even a little dangerous, especially for older triathletes.

Please show me where i stated triathletes need to be doing power-lifting?

I would suggest compound lifts (lifts that recruit more than one muscle group) for triathletes, with moderate to heavy weight (again, heavy in contrast to the INDIVIDUAL).

Resistance training has been proven to be beneficial to triathletes, especially in injury (overuse injuries) prevention.

I second the light weights, high reps, but qualify that it does not mean EASY weight, just enough that you get very tired doing a set of 20-25 instead of a set of 10-15. I do race competitively, lead a huge, competitive triathlon team and am a sponsored triathlete, which does not make me the end-all be-all EXPERT by any means, but I must be doing something right! :-)

Weight training will also help even out your overall muscle development. Biking, running and swimming will target a lot of muscle groups, but you should still work out the rest. Especially extra attention to your core, which translates into more effective swim/bike/run, saving you energy and minimizing injury. And work on weight lifting that works your ballance muscles as someone above said.

Also, lifting can be done on your "off day." Just make sure you're still getting plenty of rest (ie, sleep!)

Please show me where i stated triathletes need to be doing power-lifting?....

Well, heavier weight and lower reps is power lifting. So you're saying light weights and low reps?? But that's really not going to do anything as far as strength conditioning.

Well, heavier weight and lower reps is power lifting. So you're saying light weights and low reps?? But that's really not going to do anything as far as strength conditioning.

I do low weights and lots of reps. Works for me!

Well, heavier weight and lower reps is power lifting. So you're saying light weights and low reps?? But that's really not going to do anything as far as strength conditioning.

Power lifting is a competitive sport, not some formula of reps and sets. However; certain strengthening routines developed for power lifters have direct applicability to any sport that requires high levels of speed, acceleration and strength. Early advanced training techniques were developed by the Russian for their Olympic lifters but have steadily been working their way into a wide variety of sports. These concepts include both periodization and plyomtrics which have been incorporated into training for sports such as football, track and field events, soccer, rugby, etc.

Its only been in the past few years that serious consideration has been given to incorporating these techniques into endurance sports training routines. The research is a bit sketchy (as is most sports research) but there is research that supports adding overall strength training to an endurance athlete's training program.

The staple exercises of these "power lifting" types compound lifts has been the squat and the bench press. So that's why you see them mentioned so often. But there are many others, particularly in the world of plyometrics. These include box squats, high pulls, lifts with bands, (and don't laugh) the snatch. Track based activities such as sled pulling, parachute sprinting, mini hurdles and speed launch drills are more common.

My training routine incorporates a wide variety of these exercises and I am by no means a powerlifter or body builder. But I'm a hell of a lot stronger and quicker that I used to be. For me personally adding "power lifting" training techniques has been about making me a better all around athlete.

-Old Army

+1

I call my routine "weight training". I did lower weights with higher reps for years thinking it would help me lose weight and gain definition. I was wrong. It wasn't until I did more research and started eating more protein and lifting significant weight that I began to gain back lost muscle mass due to aging. With the muscle came the definition and strength and fitness. I modify my weight training for my legs when I ride more.

So, Old Army, what do you do for pushups and pullups?

+1

I call my routine "weight training". I did lower weights with higher reps for years thinking it would help me lose weight and gain definition. I was wrong. It wasn't until I did more research and started eating more protein and lifting significant weight that I began to gain back lost muscle mass due to aging. With the muscle came the definition and strength and fitness. I modify my weight training for my legs when I ride more.

So, Old Army, what do you do for pushups and pullups?

So about how many reps you are guys doing?

So, Old Army, what do you do for pushups and pullups?

Push-ups, none. Its all bench work. Pull-up's, none at the moment. I am doing cable pull downs. I can switch, but I'm a bit too much of a wimp to do my full 3x12 set as pull-ups with out an assisted machine.

-Old Army

So about how many reps you are guys doing?

It's not that simple for me. For squats and bench press, i am on a conjugated periodized schedule. so it varies from 8 reps to 2 reps and from 6 sets to 3 sets. It depends on where I am in the schedule. Then the one rep max (1rm) test. Typical weights run from 80% to 95% of my 1rm.

Everything else varies and the arrangement of exercises is designed to complement one another.

But my routine has a definite "power lifter" flavor to it. Basically, like a power lifter, I am working to maximize my strength to weight ratio. So while hypertrophy (muscle growth) is part of the routine, the routine is more geared towards strength and power. A body builder goes more for hypertrophy.

Now in all fairness, I'm not training for a tri at the moment. I'm working on overall speed with endurance training geared toward mountain biking. I do have a half marathon coming up though. In the last few months I've hardly ran further than 40 meters!

-Old Army

I've been enjoying a 5x5 routine for maybe 9 months. I lve what it has done for me. Thats 5 sets of 5 reps. Meaning I do 5 reps on a peice of equipment or free weights then move to the next station and do 5 reps there. I use the highest weight possible at all stations keeping in mind that I'll be back for addition sets. The whole routine takes me about 50 minutes. Some stations I actually do up to 20 reps like on the butt machine and 10 reps on the weighted ab cable pulley. But for very stressful stuff like pullups, dips, incline bench, curls, seated row, various deltoid presses, and the very dangerous leg extension, I do only 5 reps. Be careful with any leg extension machine - DO NOT use your MAX weight. This machine can damage the thin groove behind your kneecap that the kneecap slides through when flexing the joint. I have an intimate knowledge of the knee since my surgery 12 years ago.

With my 5x5 by my 2nd set I start to sweat. My 3rd set is often my best. The first set up pullups is pretty painful and the 2nd set of pullups is my best for that station. By time I get to my 5th set of everything I'm pretty well hanging in but it is obvious that I'm on my last set. Often on my 4th and 5th set I can only do 3 pullups, then 15 second rest then 2 more pullups one at a time. So I finish those pullups for sure. Nothing keeps me from fishing all sets and all reps. I love to mix in wide-grips pullups as much as possible, but that station is very popular.

Weights wont make you a better triathlete, but they will help with overall fitness and losing BF.