I love this question because strength training is a critical component for our health and longevity (particularly for women, who begin the age-related loss of muscle mass much earlier than men). But as endurance athletes – especially triathletes who are already balancing three sports – it can be tough to fit strength training into the already packed schedule.
Let’s first talk about it on a macro level: to get the best results, your strength training will be periodized much like your endurance training.
The off-season from your sport is a great time to really build your strength base. Your frequency might be 3-4 times a week, focusing on muscular endurance (think 10-15 reps with lighter weight).
When you begin the preparation phases of your endurance training, the focus of your strength training remains the same but your frequency might drop to 2-3 sessions a week as your other training ramps up.
As your endurance training progresses and you start to move into specific work like speed and hill training, your strength training also shifts into more of a strength focus (think 6-10 reps with heavier weight). You might also drop to 2 sessions per week.
As your race approaches and you move into more power and threshold training, your strength shifts toward power as well (think 4-6 reps with max weight and incorporate plyometric movements).
As your endurance training tapers for an event, your strength training shifts to maintenance to reduce the stress on your body and prepare you for optimal performance. Think shorter sessions, lower reps and weight, moving from twice a week to once a week to no strength work on race week.
With that larger framework in mind, let’s talk about how to fit strength training into your weekly microcycles. There’s no one right way to do it, and there are lots of variables to consider: your goals, strengths and weaknesses, how long you have been strength training, your ability to recover, and where you are in your annual training plan. Here are some guidelines to consider.
Runners may be able to do their strength training on the days between runs, whereas triathletes will likely always be adding strength training on the same day as a sport-specific session. In either case, try to avoid strength training on consecutive days to allow your muscles more time to recover from the strength work.
If your endurance training is the bigger priority, tackle your sport-specific session first and do the strength training after – especially if your sport-specific session is an intensity session. If you are in the off-season or early season, though, with an easy endurance session on that day, you could do the strength training first.
Especially during the off-season and early season, when training volume is lighter, you could add your strength sessions directly after sport-specific sessions. As the season progresses and sessions get more intense, you might need to put more time in between and do one in the morning and the other later in the day.
Especially if you are lifting heavy, consider putting your strength training on a day that you have an easier sport-specific session, like a swim or a recovery run or ride.
However, if you are someone who needs more recovery time, you might put your strength training after another intensity session (for example, hit the weights after a run speed session) so that you can take the next day truly easy. This can also be an effective strategy if you are working on a bike FTP build or a run speed block.
Beware putting your strength training on your recovery day. If you are an athlete that needs an absolute rest day, doing your strength training on that day means you are not getting that recovery.
Beware also skipping your strength training. When it comes to adaptation, the most important factor is consistency. If you are skipping a lot of your strength sessions, when you DO do one, your body is going to be more affected (read: SORE), which can affect your endurance training and your recovery.
With so many variables to consider with your larger long-term plan, this is one area where having a coach to guide you can be very helpful. If you have questions for a coach, sign up for a free consultation here: https://www.axescoaching.com/booking-calendar/free-30-minute-consultation?referral=service_list_widget
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Email: alison@axescoaching.com
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