While the off-season is a great time to begin a strength training program for triathlon, it’s never too late to start. Working to build power and strength will pay off with better performance and a reduced risk of injury.
Why Strength Training for Triathletes is Important
The ability to generate force in a wide range of motions is key to how well you swim, bike, and run. Weak or inflexible muscles will generate less power and are more susceptible to injury.
Surging through the water, climbing hills on the bike and staying fast with good form on the run, are all reasons triathletes need to strength train. And, if you’re an athlete over 40 or have had multiple injuries, building strength and staying flexible is especially important.
Key Muscle Groups
The muscles you rely on for your swim are your lats, chest, and shoulders. For the bike and run you need strong quads, glutes, hamstrings, and calves. Your core also needs to be strong to transfer power from your upper to your lower body and to keep good form for the duration of the race.
Triathlete Strength Exercises
You do not need a gym membership for the majority of these exercises and there are a many training plans and routines that require little or no equipment. Try the following exercises as your base before moving to more compound movements as you progress.
Deadlifts
Squats
Overhead Presses
Tricep Extensions
Planks
Lunges
