So I tried to search, but can't find the specific answer to my question. How long does one weight train during the cycle of a year, say just in general to be a semi-competitive triathlete? All year? Only in the preparation and/or build cycles? And... as I am a complete newbie, not one race under my belt and only cycling this summer with the occasional run (furthest I've ran has been 5k in 25 minutes), when should I start my preparation and build cycles? If I didn't include enough info, let me know! Thanks for the help!

I meant to post this in the tri forum... oops

No worries about the mis-placed post. One click up or down can happen to anyone.

Other than the tour operation to Italia I operate, I have been a competitive triathlete for 17 years, and a proponent of year round strength training. Squeeze it in around SBR workouts in the competitive season. Place more focus on it during the winter.

No really fancy trendy exercises, just solid focused 4x week total body work in order to keep strength imbalances from occuring, as well as keeps the entire body prepped for the Italian countryside.

2 days of; Squats, leg extension. Bench, dips, bench dips, abs.

Alternate days; Hack-Squat, leg curl. Lunge. Pull-ups, upright row, arm curls, superman.

Either day works well before or after an indoor cycle session, or an outdoor snowshoe.



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