General Discussion Triathlon Talk » When do you do strenght/core training? Rss Feed  
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2012-04-18 4:37 PM

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Subject: When do you do strenght/core training?

Since I started running almost every day, I'm not sure where I should do my strenght training. I used  to lift weights 5 times a week and was more toned. Now I do it 2,3 times a week.

I would like to gain some muscles,  if not at least keep the muscles I already have. I do my long runs on Sunday or Saturday. Should I do lifting a day before or a day after my long run?

Can I do my upper body and a long run on the same day?

What  kind of training should I do after a strenght session. I guess nothing to intense so my muscles can rest for 24h.

 



2012-04-18 4:46 PM
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Subject: RE: When do you do strenght/core training?

This is probably more for the strength training forum but..right now I am lifting for about 1:15 2x a week (Tues & Thurs). 3 sets of about 12 including body weight exercises such as pull ups and pushups. All sport specific. I lift on mornings that I will do a run or ride in the afternoon (followed the next morning by a swim. Not really training for anything right now as I am in recovery from injury mode. When training picks up and I'm focusing more on S/B/R I will ususally lift one day a week doing 2 sets of 12 and not as many exercises.

As for core-I do a major ab/core routine 3x a week (non lifting days because of time). I try to do it in the am because if I save it for the pm, it won't happen! (like tonight, I will probably poop out before I do any abs or physical therapy!)

hope this helps!

2012-04-18 4:59 PM
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Subject: RE: When do you do strenght/core training?
Hard to make gains with a full regimen of Tri training. You're sending very different signals to your muscles between endurance training and weight training. I'm not saying its not possible, but I think at best it's a very uphill battle. IMO best approach would be to aim to build muscle mass in the off season, and then see what you can hang onto until the next off season.
2012-04-18 5:10 PM
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Subject: RE: When do you do strenght/core training?

Ershk - 2012-04-18 5:59 PM Hard to make gains with a full regimen of Tri training. You're sending very different signals to your muscles between endurance training and weight training. I'm not saying its not possible, but I think at best it's a very uphill battle. IMO best approach would be to aim to build muscle mass in the off season, and then see what you can hang onto until the next off season.

I'm not training for anything specific now. Soon I want to sign up for two Olimpic tris. I will probably do them in September or October. Most triathletes look like they are walking muscles. Maybe I should just lose more fat.

2012-04-18 5:24 PM
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Subject: RE: When do you do strenght/core training?
If I can squeeze it into the training schedule, I'll do some ST 2x/wk 30 minutes each session though that hasn't been happening much lately since I'm putting alot of time in SBR training.  I agree that off season ST is what I did last year and it seems to have helped me in my training this year as I haven't had any injuries or signs that I'm overtraining.
2012-04-18 5:35 PM
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Subject: RE: When do you do strenght/core training?
I do a quick 10 minute core workout every 2 days or do:

Front plank: 3 minutes
Side plank: 2 minutes each side
Reverse crunches for 2 minutes
Flying superman for 1 minute x 2

It wont get you ripped but I am confident this regimen explains why I can ride the bike for several hours with no back pain.

If you are just starting out, I would suggest you cut the above times in half or even shorter. Increase gradually.



2012-04-18 9:34 PM
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Subject: RE: When do you do strenght/core training?
I do any strength/core/lifting/PT right after my run or ET workout (which is typically my mid-day workout).
2012-04-18 11:50 PM
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Subject: RE: When do you do strenght/core training?

Serious strength training and triathlon don't really go together that well.  The majority of the time in a race is spent either biking or running, neither of which use a whole lot of upper body.

If you look at the top pro's, none of them are carrying around any extra fat but they have little bird chests.

2012-04-18 11:55 PM
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Subject: RE: When do you do strenght/core training?

I just added some strength training to my regimen - mainly to add some muscle to my arms which look like tooth picks (and help my swim a little).  So I do some weights 2x a week for 30 mins.  I always do it after any SBR workouts - because those are key.  I do the weights during the time I'd be lounging around before work having a coffee.

2012-04-19 12:35 AM
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Subject: RE: When do you do strenght/core training?
I added strength to my training so I can haul my mountain bike around the mountains and pull myself through jungles for Xterra and adventure racing. Before I started p90x, I did some strength stuff right after a treadmill run at lunch. Now I run at lunch, then do p90x between 4-9pm.

Edited by Blanda 2012-04-19 12:37 AM
2012-04-19 12:42 AM
in reply to: #4159092

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Subject: RE: When do you do strenght/core training?
Never!  I probably should though muscle definition and toning has come through intensive swim training.  Legs take care of themselves with cycling and running.  Ideally I'd like to do a Body pump class a couple of times a week and maybe one pilates but really I don't have the time.  I find swimming properly is also a great core workout.....i try and consciously switch on my core the whole time while training!


2012-04-19 1:24 AM
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Subject: RE: When do you do strenght/core training?
Yup....while I'm swimming/running/biking....
2012-04-19 3:27 AM
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Subject: RE: When do you do strenght/core training?

mtnbkr - 2012-04-19 1:24 AM Yup....while I'm swimming/running/biking....

Love it, I shoulda thought of this!  Well done you are so right! 

2012-04-19 6:24 AM
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Subject: RE: When do you do strenght/core training?

datlas - 2012-04-18 11:35 PM I do a quick 10 minute core workout every 2 days or do:


Reverse crunches for 2 minutes


 

What are reverse crunches? Never heard of them before

 

 

Thanks

2012-04-19 6:54 AM
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Subject: RE: When do you do strenght/core training?

i do strength training 4-5 times a week, with two of those workouts being lower body specific.  a three workout day for me would be AM run, mid afternoon strength training, PM swim/bike.  on the weekends i'll do run/bike in the AM and then strength training around noon sometime and swim/run/bike in the PM.

i don't think there is any specific muscle groups to avoid working prior to an activity, but personally i won't do lower body prior to a hard cycle/run session and i won't do a shoulder or triceps workout prior to swim.  everything else is fair game.

just make sure not to run/bike/swim immediately prior to hitting the gym.  you are wasting your time and will see extremely little gains in strength or mass that way.

2012-04-19 6:59 AM
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Subject: RE: When do you do strenght/core training?

I go to the gym two mornings a week, usually Tuesdays and Thursdays.

In my pre-triathons days I was at the gym five or six days a week focusing on bodybuilding routines.

These days I mostly do high rep/moderate weight circuit training and other core stuff.  Strength training helps me manage some old back and joint injuries.  

I'm also at an age (58), where I need to work a bit harder to maintain muscle mass.

Mark



2012-04-19 7:48 AM
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Subject: RE: When do you do strenght/core training?
I do some light strength training during winter months but that is it. Never do core work. Need all my time I can muster for sbr.
2012-04-19 10:14 AM
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Subject: RE: When do you do strenght/core training?
I encorporate non-weight strenght work (push ups / core routine) 2x per week and mix in leg strength workout 1x per week.   None of this adds mass, but does keep injuries at bay and also makes my form in S/B/R really benefit.  That said, it keeps a little mass and the abs tend to show themselves once in a while which they would otherwise stay behind the fleshy curtain that is my mid section...
2012-04-19 11:46 AM
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Subject: RE: When do you do strenght/core training?

once they incorporate pushups, pullups, jump rope, flipping tires etc to triathlons I will start incorporating those things. For now those things do not make me faster. Coach says if we have time to lift weights then he will be more than happy to make our workouts longer. If you have time to lift weights you have time to S/B/R.  I went from an FTP of 221w to 250w in 3 months. Never squatted, leg pressed, leg curled, flipped a tire etc.

strength training helps you look good in a trisuit... sport specific trianing helps you look good on the results sheet.

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