Weight Room Recommendations?

Swim, bike & run (I do the same for my 'core regimen', too). None of those activities are strength-limited, nor is there evidence that it will help prevent overuse injuries (though it can be used to address 'imbalances' once those are known--usually after an injury occurs, unfortunately). Strength train for other reasons, if you like.

As a 'strength-athlete' myself that is new to the world of SBR, I have been asking questions along the same lines as your question for some time now...

The answer I keep getting back from experienced triathletes/IM's is that 'bulk = bad' for triathlon. The more densely muscled you are, the less buoyant you become, and the more mass you have to carry during the bike and run. All of these work against you in triathlon.

Personally, I'm ok with that. I have other pursuits that require strength in my life, so I have conceded the fact that I'm imposing a challenge to myself by not cutting mass for triathlon like I might if I were ONLY pursuing triathlon.

I like to incorporate the bosu and yoga ball into my weight routine. This helps me to bring in some balance and functional training, and forces me not to overdo it (if I use too much weight, I can't balance). I've found it helps engage my core muscles.

As far as the article is concerned, I tend to think there is benefit to both high rep/low weight training, and low rep/high weight training depending on what season you are in. In the low season "maintenance", I like to do the former, and get into the latter leading up to and into the season.

If you want to get better at running run. If you want to get better at Cycling, bike. If you want to get better at swimming swim.

If you get a chance to pick up Matt Fitzgerald's book "Racing Weight," he has a lot of good lifts for endurance athletes to keep their body healthy.

I think you might be able to see all of the lifts he recommends by "Clicking to Look Inside" on Amazon. Most of his exercise recommendations are built around stabilizing muscles so you decrease your likelihood of injury due to overuse.

I did just get "Strength Training for Triathletes" by Patrick Hagerman from the Amazon man today. It'll take me a few days to knock it out, but I'll let you know what his verdict turns out to be.

And if you want longevity in the sport and remain relatively injury free, STRENGTH TRAIN! I stretch and foam roll regularly as well. Core work twice weekly, lift once and multiple body weight exercises (push ups, pull ups, dips etc) as I feel. I don't lift heavy anymore, as a former natural body builder many years ago, my muscle memory tends to want to put size on, I continue to utilize a higher then average protein rich diet. I tend to gain size easily, so I keep that in check and don't fluctuate much from 162-164 lbs. I am a firm believer that as an "older" age grouper (53), strength training has played a big part in helping to maintain my health and keep me training, not resting an injury!

Well, that was not nearly a consensus!

I guess like any other decision, it depends on a number of factors and is informed by a number of issues. There are pros and cons.

1. I'm pretty slender and lanky and low body fat. Lightly muscular, but not dense by any stretch. (5'11", 168 lb).
2. I've not been working out for many years, so any notable muscle mass has long ago atrophied
3. I'm in no danger of bulking up so much that I sink like a stone or otherwise impede my performance
4. I want to avoid injury and feel that building strength will help me with the biking and swimming in particular.

I am already doing a regular core workout. I am going to look into some of the recommendations. I'm not going to sacrifice my swim-bike-run program, but will start supplementing with some weight training once I crush my first Sprint on September 1! For now, I'm working the training program and working core.

Thanks again for the input.

Gary