To lift, or not to lift
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ryanweeg posted 14 weeks ago.
If your main concern is base on the bike for an Ironman, the last thing I would consider doing would be cutting back on bike time to do weightlifting sessions. What is more important to you, triathlon or weightlifting? I would find it hard to believe you will find someone on a triathlon forum that will recommend cutting back bike base training for weightlifting sessions when training for an Ironman.
"If one can stick to the training throughout many long years, that willpower is no longer a problem. It's Raining? That doesn't matter. I am tired? That's beside the point. It's simply just that I have to."
-Emil Zatopek
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Leroy Bonkers posted 14 weeks ago.
I'd say keep up a reduced schedule lifitng, especially the stabalizers. Lifting helps reduce the muscle imbalances that cause overuse injuries.
With all the bike work all you really need is 30 minutes 2x a week. aim for 15 reps. Think of it as onging prevenitive physical therapy. I'm not talking aobut ripping out power squats here...
If I had lifted more this season I wouldn't be sidelined right now with a crippling runner's knee.
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jsk85 posted 14 weeks ago.
Most training plans call for a decrease in lifting as you get into the bulk of the aerobic portion of the season. The winter is where strength gains are made (and the prep period), and as long as you do some maintenance lifting every so often, you should be able to maintain your strength while you build on everything aerobically. I'm no expert and can't site this, but I've heard that muscular strength doesn't significantly decrease for up to 4 weeks after your last weight training session if no other strength training is being done. I do know muscular strength depletes at a much slower rate than aerobic capacity.
I have cut out all lifting other than basic body wieght resistance stuff, and am relying on high intensity pool and bike workouts to keep the muscular strength maintained through the racing season. Ideally I'd add a maintenance session or 2 each week, but just can't fit it in the already busy schedule...priorities lie in the sport specific training this close to racing
Exception: Core...core work (abs and lower back) should always be worked on since they are the source of all your body's potential energy in the end
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nyfan21 posted 14 weeks ago.
This question to lift or not is everywhere here on tri boards. IMO if you don't have time to do s/b/r then cut back on lifting but if you like to lift and you have time for it and you don't mind being a little slower from it (myself) then lift. I will never stop my lifting routine.
-M
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TriSooner posted 14 weeks ago.
vjohnson wrote:
Not unless Ironman Louisville has added weightlifting as a fourth discipline.
Should I eliminate some bike sessions to fit in my weight sessions?
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ChunkyB posted 14 weeks ago.
TriSooner wrote:
vjohnson wrote:Not unless Ironman Louisville has added weightlifting as a fourth discipline.Should I eliminate some bike sessions to fit in my weight sessions?
I think that pretty much sums it up.
"The melting point of wax means nothing to me": Thrice
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tholosophy posted 14 weeks ago.
Swimming, biking, and running should be enough to work your entire body in the places that need it. Although you might want to do some core / torso exercises, most of which you can do at home. My understanding that these exercises help all of your muscles to work together more efficiently. Also, maybe do a few exercises that work the muscles you don't work when biking and running and swimming, so that you don't leave certain muscles weaker, resulting in possible injury. These comments are basically out my butt, but they sound alright.
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run2race posted 14 weeks ago.
I've cut back to one day/wk in the weight room on a swim only day and add push ups, crunches and twists to my short runs. I would think this is plenty to keep your winter gains, especially if you incorporate hill work with good form to your week- and the time impact isn't big.
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JohnieTri posted 14 weeks ago.
That's Funny. You know, from experience, I would say if there was any way to keep up the weight training, specifically lower body, I would try and do it. The bike at IMKY is tough, and I firmly believe that added strength will help, not hinder your performance. Now that being said, if you wanted to kill 2 birds with one stone, just find the hills and ride them. Then you'll get both the benefit of endurance(riding) and well as the strength training(hills). Yor're only talking about 60 minutes/week.
-Johnie
I spent the winter months hitting the weights, but since I've been adding the hours of sm/bk/rn training onto my schedule I'm having trouble fitting in my weightlifting sessions. Should I worry too much about a decrese in performance? Should I eliminate some bike sessions to fit in my weight sessions? I'm just finding that my training/life schedule just isn't set up for weightlifting. I'm gearing up for Ironman Louisville in August, and I haven't lifted for the last few weeks, since my race season has started up. Should I start up again? My major concern for the race is my aerobic base for the bike. Thanks, Vinny