Weight traing specifically for tri (Page 3)
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2011-08-20 11:18 PM in reply to: #3652289 |
Elite 2608 Denver, Colorado | Subject: RE: Weight traing specifically for tri NiGhtt - 2011-08-20 10:39 PM Weighted barbell squats. That's it. I would add some form of press to this. My "ideal" program is as simple as this: Clean the barbell and put it overhead either by strict press, push press, or jerk. Squats. Work up to a challenging set of 3 reps for each exercise. Of course, this assumes the person knows how to do these exercises correctly, especially the clean, which unfortunately, many people don't know how to do. BTW - I basically followed a minimalist plan for weightlifting except I added in the snatch. So my routine was snatch, clean and jerk, and some form of squats either front squats or back squats. Made good gains with this. |
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2011-08-21 4:06 AM in reply to: #3652297 |
Elite 3683 Whispering Pines, North Carolina | Subject: RE: Weight traing specifically for tri tuwood - 2011-08-21 7:09 AM To the OP, I found this article to give a pretty good discussion on weight lifting for cyclists. I love how it starts: Thanks for posting this article...interesting read. ST is becoming more accepted by top athletes. I think a few incorporate it into their training. Crowie, Macca, Carfrae, and Wellington come to mind...The amount of time they spend on it may be minimal (I don't know), but they still use it to their benefit. If it didn't work, or if they didn't get a perceived benefit from it, I doubt they'd make time for it. Good luck with your ST! Edited by d00d 2011-08-21 4:26 AM |
2011-08-21 6:19 AM in reply to: #3652331 |
Subject: ... This user's post has been ignored. |
2011-08-21 8:35 AM in reply to: #3652290 |
Veteran 303 | Subject: RE: Weight traing specifically for tri Hot Runner - 2011-08-20 10:40 PM Didn't want to discount the helpful reponses I did get, but the "pass the popcorn" stuff gets old real fast. Just strikes me as fun at someone else's expense. I'm sorry if you were offended by my response. In my case it was because about a month ago I got into this argument, and was poking fun at myself in front of the people who have been here a while that were likely to get into the argument. I'm pro weight training. If you use the search function, you can find the thread where I commented. I was indicating that I was staying out of this discussion this time. |
2011-08-21 9:04 AM in reply to: #3652289 |
Veteran 150 Denver, CO | Subject: RE: Weight traing specifically for tri NiGhtt - 2011-08-20 9:39 PM Weighted barbell squats. That's it. You forgot deadlifts and powercleans.
Lifting heavy weights can get you to a lower BF%, which is always a good thing. |
2011-08-21 9:40 AM in reply to: #3650824 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Weight traing specifically for tri Some good info in this thread but lots of conjecture and anecdote. For most amateur athletes, if your goal is to be a faster triathlete, then skip weight training. Endurance sports are not strength limited and improving strength is not likely to improve endurance. If you insist on lifting while trying to be as fast as possible, the research would indicate that you need to life really haavy weights for low reps (~95% of 1RM IIRC) which is contrary to what most "triathlete strength programs" will tell you. If your goal is general fitness and racing a few triathlons, lift to your heart's content. Shane |
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2011-08-21 9:54 AM in reply to: #3652426 |
New user 55 | Subject: RE: Weight traing specifically for tri How about general core training and plyometrics? Are these beneficial? And if strength training doesnt make you faster, could it increase endurance and time to exhaustion? |
2011-08-21 9:55 AM in reply to: #3650826 |
Iron Donkey 38643 , Wisconsin | Subject: RE: Weight traing specifically for tri Leegoocrap - 2011-08-19 12:28 PM Must...make...Popcorn... You want extra, extra butter, too?? |
2011-08-21 10:24 AM in reply to: #3650824 |
New user 55 | Subject: RE: Weight traing specifically for tri My other question is this: why does Paula Radcliffe devote two to five hours a day to strength training, core training and plyometrics? |
2011-08-21 10:35 AM in reply to: #3652426 |
Veteran 150 Denver, CO | Subject: RE: Weight traing specifically for tri gsmacleod - 2011-08-21 8:40 AM If you insist on lifting while trying to be as fast as possible, the research would indicate that you need to life really haavy weights for low reps (~95% of 1RM IIRC) which is contrary to what most "triathlete strength programs" will tell you. If your goal is general fitness and racing a few triathlons, lift to your heart's content. Shane I can't think of any situation where low weight/high reps is better than a high weight/low rep routine. Anyone who plans to use the words "core" or "bulky" in response to this, don't. |
2011-08-21 10:43 AM in reply to: #3652455 |
Master 10208 Northern IL | Subject: RE: Weight traing specifically for tri bscholes - 2011-08-21 10:24 AM My other question is this: why does Paula Radcliffe devote two to five hours a day to strength training, core training and plyometrics? By and large, there is usually something misquoted or misunderstood in something like this. Where does this info come from? I do remember a vid of Shalane Flanagan doing all kinds of exercises like stepping over hurdles and whatnot. Edited by brigby1 2011-08-21 10:43 AM |
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2011-08-21 11:22 AM in reply to: #3652471 |
New user 55 | Subject: RE: Weight traing specifically for tri brigby1 - 2011-08-21 10:43 AM bscholes - 2011-08-21 10:24 AM My other question is this: why does Paula Radcliffe devote two to five hours a day to strength training, core training and plyometrics? By and large, there is usually something misquoted or misunderstood in something like this. Where does this info come from? I do remember a vid of Shalane Flanagan doing all kinds of exercises like stepping over hurdles and whatnot.
http://runningtimes.com/Article.aspx?ArticleID=5365 Paula Radcliffe's Journey from Disappointing Fourth to Dominant First"One of the reasons Paula is the best in the world is her willingness to subject herself to rigorous hours of core exercises and plyometrics in the gym. Paula runs twice a day, and that may account for 1.5 to two hours of her day. On top of that she is spending between another two and five hours between her treatments, her stretching routine, her plyometrics, her core stability, and her strength training."
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2011-08-21 11:31 AM in reply to: #3652512 |
Melon Presser 52116 | Subject: RE: Weight traing specifically for tri bscholes - 2011-08-22 1:22 AM brigby1 - 2011-08-21 10:43 AM bscholes - 2011-08-21 10:24 AM My other question is this: why does Paula Radcliffe devote two to five hours a day to strength training, core training and plyometrics? By and large, there is usually something misquoted or misunderstood in something like this. Where does this info come from? I do remember a vid of Shalane Flanagan doing all kinds of exercises like stepping over hurdles and whatnot.
http://runningtimes.com/Article.aspx?ArticleID=5365 Paula Radcliffe's Journey from Disappointing Fourth to Dominant First"One of the reasons Paula is the best in the world is her willingness to subject herself to rigorous hours of core exercises and plyometrics in the gym. Paula runs twice a day, and that may account for 1.5 to two hours of her day. On top of that she is spending between another two and five hours between her treatments, her stretching routine, her plyometrics, her core stability, and her strength training."
I'm not sure why you asked the question in the first place, but my answer would be like Fred already said of top pro triathletes ... she's already done and is getting everything she can out of running, and is in the extremely tiny percentage of runners who needs to look elsewhere for gains. |
2011-08-21 11:48 AM in reply to: #3652436 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Weight traing specifically for tri bscholes - 2011-08-21 11:54 AM How about general core training and plyometrics? Are these beneficial? And if strength training doesnt make you faster, could it increase endurance and time to exhaustion? Plyometrics have been shown to help improve run economy and certainly have a place within a run program for someone with a solid run background. While most athletes have the required core strength without any specific core training, core work can help an athlete learn to engage muscles in their core as required and could be beneficial as a result. Speed in an endurance event is a matter of endurance (or time to exhaustion if you prefer) and endurance is improved (primarily) through endurance training. Shane |
2011-08-21 11:50 AM in reply to: #3652467 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Weight traing specifically for tri beanmj - 2011-08-21 12:35 PM I can't think of any situation where low weight/high reps is better than a high weight/low rep routine. You may not suggest it but the vast majority of "triathlon strength training programs" are built around the "muscular endurance" phase where an athlete does low weights for high reps. Shane |
2011-08-21 11:54 AM in reply to: #3650824 |
Master 1367 Dirt Road | Subject: RE: Weight traing specifically for tri I would love to be able to personally experiment with weight training but I don't have time. |
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2011-08-21 11:58 AM in reply to: #3652512 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Weight traing specifically for tri bscholes - 2011-08-21 1:22 PM bscholes - 2011-08-21 10:24 AM My other question is this: why does Paula Radcliffe devote two to five hours a day to strength training, core training and plyometrics? "One of the reasons Paula is the best in the world is her willingness to subject herself to rigorous hours of core exercises and plyometrics in the gym. Paula runs twice a day, and that may account for 1.5 to two hours of her day. On top of that she is spending between another two and five hours between her treatments, her stretching routine, her plyometrics, her core stability, and her strength training." First, Paula is a pro and trying to wring the last 1% out of her performance and is more than likely at the point where just running more would allow her to achieve this. Second, she is spending 2-5 hours on treatment, stretching, plyometrics, core work and strength training. This would lead me to believe (perhaps incorrectly but likely a good assumption) that the bulk of that time is spent on the items earlier on the list and the items at the end of the list see much more time devoted to them. Shane |
2011-08-21 12:44 PM in reply to: #3652521 |
New user 55 | Subject: RE: Weight traing specifically for tri TriAya - 2011-08-21 11:31 AM bscholes - 2011-08-22 1:22 AM brigby1 - 2011-08-21 10:43 AM bscholes - 2011-08-21 10:24 AM My other question is this: why does Paula Radcliffe devote two to five hours a day to strength training, core training and plyometrics? By and large, there is usually something misquoted or misunderstood in something like this. Where does this info come from? I do remember a vid of Shalane Flanagan doing all kinds of exercises like stepping over hurdles and whatnot.
http://runningtimes.com/Article.aspx?ArticleID=5365 Paula Radcliffe's Journey from Disappointing Fourth to Dominant First"One of the reasons Paula is the best in the world is her willingness to subject herself to rigorous hours of core exercises and plyometrics in the gym. Paula runs twice a day, and that may account for 1.5 to two hours of her day. On top of that she is spending between another two and five hours between her treatments, her stretching routine, her plyometrics, her core stability, and her strength training."
I'm not sure why you asked the question in the first place, but my answer would be like Fred already said of top pro triathletes ... she's already done and is getting everything she can out of running, and is in the extremely tiny percentage of runners who needs to look elsewhere for gains.
I guess I asked because I was getting the impression from some of the posts that many veterans thought strength training was useless for triathletes. I guess what I'm hearing now is that it isn't useless but it's "icing on the cake" & you need to have the cake first. This makes some sense to me. But I would just suggest that instead of everyone being so negative on it that you merely point it that any improvement it provides is ancillary and much less time-effective than actual s/b/r. Yes, it's less specific and doesn't provide as direct a benefit as s/b/r. That doesn't mean it's useless, does it? In my case, for instance, I'm getting over Plantar Fasciitis. I went to do some one-legged squats with my trainer and the leg with PF was clearly weaker. I'm doing some strength exercises to correct the imbalance; I'm not certain that more running would correct that imbalance. If you read the article about Paula Radcliffe, she did some strength exercises to correct her head-bobbing. That makes sense to me. More running wouldn't just correct that on its own either. What I'm saying is that there could be other reasons beyond just "getting faster" to do strength training. Sure, Macca might not need strength training. What about a 55 year old formerly sedentary woman who is just entering triathlon? Some people might be lacking in pure functional required strength to begin with. Are we really saying that someone who is extremely lacking in core strength should just run more instead of doing core-specific exercises? |
2011-08-21 12:53 PM in reply to: #3650824 |
Subject: ... This user's post has been ignored. |
2011-08-21 1:22 PM in reply to: #3650824 |
Master 1404 Saratoga Springs, Utah | Subject: RE: Weight traing specifically for tri To add fuel to the fire: http://www.flotrack.org/coverage/237630-flotracks-workout-wednesday-season-5/video/363222-haile-geb-wow-nyc-prep I think alot, if not most world and national class athletes do some type of strength work but age group athletes IMO, would be faster just doing SBR. I would bet that Radcliffe does strength training to combat her what seems like constantly being injured. |
2011-08-21 1:55 PM in reply to: #3652607 |
New user 55 | Subject: RE: Weight traing specifically for tri For the OP, here is a routine that Lance Armstrong posted on LiveStrong:
http://www.livestrong.com/lance-armstrong/video/5189-lance-armstrongs-strength-training-workout/5189/ Edited by bscholes 2011-08-21 1:56 PM |
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2011-08-21 2:27 PM in reply to: #3652131 |
New user 420 Charlotte, NC USA | Subject: RE: Weight traing specifically for tri TriMyBest - 2011-08-20 7:35 PM Fred Doucette - 2011-08-20 4:52 PM Eh, not a troll...just doesn't realize that correlation doesn't necessarily equal causation. bryancd - 2011-08-20 4:48 PM . Troll alert my friend....MacMadame - 2011-08-20 1:55 PM oh, boy.... My personal experience is that strength training makes me a faster runner. Exactly. But the troll comment was out of line IMO. It's a hurtful thing to say to someone who doesn't have intentions of "trolling" (i.e. trying to provoke an emotional response). |
2011-08-21 2:31 PM in reply to: #3652649 |
Subject: ... This user's post has been ignored. Edited by Fred Doucette 2011-08-21 2:32 PM |
2011-08-21 2:35 PM in reply to: #3652426 |
New user 420 Charlotte, NC USA | Subject: RE: Weight traing specifically for tri gsmacleod - 2011-08-21 10:40 AM Some good info in this thread but lots of conjecture and anecdote. For most amateur athletes, if your goal is to be a faster triathlete, then skip weight training. Endurance sports are not strength limited and improving strength is not likely to improve endurance. If you insist on lifting while trying to be as fast as possible, the research would indicate that you need to life really haavy weights for low reps (~95% of 1RM IIRC) which is contrary to what most "triathlete strength programs" will tell you. If your goal is general fitness and racing a few triathlons, lift to your heart's content. Shane I agree with this with the caveat that working in the ~95% range will take its toll eventually. You can base your training around high weight and low rep, but I think it's advisable to vary the rep ranges and deload regularly. Personally, I ditch strength training during the 4-5 months leading up to a race. But I very much enjoy it in the offseason. |
2011-08-21 2:37 PM in reply to: #3652656 |
New user 420 Charlotte, NC USA | Subject: RE: Weight traing specifically for tri Fred Doucette - 2011-08-21 3:31 PM ScoopJackson - 2011-08-21 3:27 PM strong words scoop Jackson, strong words.... I have had enough experience with the poster in question on other threads to stand by my statement. Keep up the good work otherwise though....TriMyBest - 2011-08-20 7:35 PM Fred Doucette - 2011-08-20 4:52 PM Eh, not a troll...just doesn't realize that correlation doesn't necessarily equal causation. bryancd - 2011-08-20 4:48 PM . Troll alert my friend....MacMadame - 2011-08-20 1:55 PM oh, boy.... My personal experience is that strength training makes me a faster runner. Exactly. But the troll comment was out of line IMO. It's a hurtful thing to say to someone who doesn't have intentions of "trolling" (i.e. trying to provoke an emotional response). Now that is something I hadn't considered. But in the context of this thread, said poster was not trolling. |
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