Time-starved, over-booked triathletes often ignore strength training in favour of squeezing in one of the many swim, bike, or run workouts they’re trying to balance.  However, doing so is not only a big mistake for performance but, particularly for endurance athletes over 35, it’s not helping to slow the aging process. Strength-training can keep your neuromuscular system sharp and encourage your brain to recruit muscles more efficiently which can lead to swim, bike, and run economy and, therefore, to faster and more powerful performances.

Remarkably, the myth that weights will result in endurance athletes bulking up continues to be pervasive even when it has been debunked repeatedly. In fact, in an age of Instagram, more and more high profile (lean and mean) triathletes and distance runners like Mo Farah publicize regularly hitting the gym for strength work and plyometrics.

Why it’s a Must

According to Ming Chang Tsai, Performance & Data Scientist at the Canadian Sport Institute Pacific, a robust strength training program is a crucial part of the endurance sport mix.  “Endurance sport (ie triathlon) relies on a complex interplay between physiological and biomechanical factors,” says Chang Tsai. He explains that when we talk about performance indicators in endurance sport we tend to think of the cardiovascular functions such as VO2max, lactate threshold,  even economy, and yet those are believed to be partly dictated by the neuromuscular system. It’s not that he suggests triathletes should drop their endurance workouts totally, in fact he cautions that athletes be mindful of the concurrent training effect. “Not all strength training complements endurance training so it is important to periodize strength training properly as it relates to endurance training.” But, including strength work alongside your swim, bike, and run has several benefits.  According to Chang Tsai, doing so:

–          Improves economy by encouraging stride efficiency and coordination

–          Can help prevent injury

–          Improves neuromuscular efficiency

–          Ameliorates musculo-tendinous stiffness (by converting fast-twitch (type IIx) fibers into more

           fatigue-resistant type IIa fibers)

–          Helps with stability and also side-to-side rotation that helps propulsion in the water

–          Delays less efficient type II (ie fast twitch) fibers

 

Convinced but don’t know where to start?

Long-time Team Atomica athlete Claudia Bolognesi runs group and private strength training sessions in Leaside. As a triathlete herself, Claudia has excellent insight into the specific needs of the sport. You’ll be in good hands teaming up with her! Drop her a line ( claudiabolognesi68@gmail.com). Similarly, Team Atomica’s newest swim coach Alan Warner is also a strength and conditioning coach who operates out of the end. Alan can be reached at: alanatlasalliance@gmail.com