THE POWER OF STRENGTH

Want free speed? Get STRONGER!

There’s a growing body of evidence that supports strength training for triathletes. Why? For improvements in running and cycling economy, lactate threshold and anaerobic capacity. Simply put, you’ll become more ‘fuel efficient’ and be able to use less oxygen to go at a certain speed or power output. Triathletes are a high risk group for overuse injuries and strength training is the single most useful tool for reducing your risk of overuse injuries.

Ruth’s training recommendations for going heavy:

• Plan for a minimum of 2 sessions/week.
• Allow time, ideally >8 weeks of resistance training to see change.
• Use high loads, 60-80% of 1 RM (1RM refers to the biggest weight you can lift once).
• You should only be able to manage a few reps at that weight (3-5 reps/set).
• Use long rest intervals between sets for recovery (2-3 mins) i.e. update facebook and insta at the gym.

In the next few newsletters I’ll discuss how to incorporate explosive training and plyometric training.

For strength testing and strength programs, visit Ruth at Star Physio: starphysiowa.com.au

*Note: Strength training isn't something you can throw yourself into without understanding how to lift weight. You have to have the correct form or you'll risk throwing your back out and injuring yourself. If this is something that interests you AND you have the time available to do it - Contact your coach and ask them about it. Then let's get you in to see Ruth so she can monitor your progress safely.