Many triathletes endure hour after hour of swim, bike and run training but often neglect strength & conditioning training. For many, the thought of lifting weights leads to concerns about weight gain, muscle bulk and wasting valuable training time.

Without strength and conditioning training you will never achieve your optimum level of performance.

Endurance athletes need strength and conditioning training. Without it you can get from A to B, but never as efficiently as you would do if you had trained your muscles for optimal endurance, strength and power.

Strength and conditioning training needs to be periodised, just like swim, bike and run training. Detailed below are the stages of strength and conditioning training that you will follow through your training plan.

Phase One - Adaptation / Corrective Exercise Training

This initial phase of training is designed to correct the muscle imbalances and joint dysfunctions that an athlete may have. This phase also prepares the body for the physical stresses of training that will be undertaken in order to succeed in triathlon. Much of the focus is on stabilisation and preventing tissue overload. We use balance based exercises with weights performed with a slow tempo to develop the link between the nervous system and the skeletal muscles.

Phase Two - Stabilisation Endurance

This phase of training is designed to create optimal levels of stabilisation endurance and postural control. The main muscles we use in triathlon can only be recruited to the extent that the joint is stabilised. It is therefore imperative that we spend time in the stabilisation phase to increase the core strength and provide a strong base from which to build.

Phase Three - Strength Endurance

This phase of training focuses on improving muscular strength and muscular endurance. The volume of training increases and the rest period between exercises is reduced to increase fatigue. This phase uses super sets to work from one exercise to another with minimal recovery. The first exercise develops strength and the second improves joint stabilisation.

Phase Four - Taper

With all the hard work under your belt it is time to allow the muscles to recover and recuperate ready for the race. The final 3 weeks of training before your priority race sees your programme return to the stabilisation phase. This will help you to recover and feel more refreshed.

The final week of the race schedule will focus on core stabilisation and flexibility.

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