Strength Training and IM training

I do Crossfit normally 3x a week but if things get tight for time it is the first to get cut.

I tweaked my back doing 30 deadlifts and so it has been bugging me for last 12 days. So I'm taking a week off of CF.

As my volume is going up more of a challenge to get everything to fit as I usually run 5x, bike 4x, swim 4x and CF 3x it makes a few triple days.

For me almost 50 strength training is good for my overall health and I see it as keeping my overall strength up as we go linear in s/b/r.

WOW! that is a lot of training. My plan will be 3 swims, 3-4 bikes and 3-4 runs (including a brick).

Edited by goobergirl98 2010-03-28 8:49 PM

I think strength training for triathlon, in general, depends on two things: your time investment into training (or limited training time being a requirement), and one's genetics.  I am easily susceptible to sore knees, muscle imbalances, and back/core weakness and soreness - especially as I ramp up training.  Others I know don't strength train and don't have any issues.

Last year I began training for a long course tri (1/2 iron) and with very little strength and core work (and overtraining!), my body fell apart in two months.  It culminated in my back going out and missing 5 races including my long course.  I learned my lesson from last year, and even the year previous, that strength/core training is a requirement and *investment* for me.

I do Pilates once per week and a light to moderate full strength session once per week.  Pilates is great because it focuses on core and back and is perfectly scheduled for 1 hr the morning of my long bike on Saturday.  I then do weights for 45-60 minutes sometime after the long run on Sunday (I think I'm changing the day to Wednesday).

Many training plans don't include strength training as part of the time investment and I think this is misleading.  Some even say that you'll gain strength while you train the 3 disciplines.  While that may be true, I can't imagine that it provides what one would need to fully support the workouts.

I am also training for my first IM this year and so far my strength program has helped immensely.

You can add some ST before or after training addressing some of the specific movements in swimming and running for muscle memory, core and/or targeting some of the muscles we don't usually train much (i.e. lateral anything). You can alos do ST in the form of drills, hill repeats and swimming all 4 strokes. Keep in mind ST doesn't necessarely  equal to weight lifting hence you can do simple ST exercises using elastic bands or your own weight. What you are looking for is more to activate the muscles as opposed to "bulking up". If you are looking for a traditional weight lifting routine then it might be a tougher to blend IM training but if you really enjoy it you can get creative to get it work. Good luck.

Edited by JorgeM 2010-03-29 11:34 AM