Off Season
1109
Member
881 days
UFTriGator posted 45 weeks ago.
I'd say for swimming, don't worry about a training plan as much....just do the master's workouts and get faster.
For biking and running, since you already have a background, you should probably be doing base work (no high-intensity stuff....not slow, but nothing over LT and rarely over AeT). If you search the forums, you can find a lot of info about that kind of stuff.
Lifting is great for the winter since it strengthens your muscles and connective tissues. If you get big, you will most likely get slower, so avoid high-weight, low-rep stuff and lifting to muscle failure (it's great for putting on bulk, but not so great for running and biking fast). I do my weight training at about 15-20 reps per lift. Definitely tired at the end of each set, but no muscle failure.
Good luck!
______________________________________________
-Matt
Not fast enough.
593
Member
934 days
gfd posted 45 weeks ago.
Be careful with the squats/deadlifts or any other power lifting move. They put a lot of stresss on the back and joints. I think you can achieve the necessary results from leg presses, extensions, curls, and weightless lunges while minimizing the risk of injury. However, my opinion is somewhat biased, having injured my lower back squatting on a Hammer Strength machine with minimal weight on it.
Getting over to Ireland one day to run the Dublin Marathon (and visiting the Guinness Brewery) is a dream of mine.
183
Member
343 days
psychosyd posted 45 weeks ago.
For strength I really focus on range of movement workouts. I use stretch bands quite a lot. I have noticed a big improvement in my swimming since starting with them.
Pilates balls are a big help too.
83
Member
837 days
bouli posted 45 weeks ago.
gfd;81585 wrote:
Getting over to Ireland one day to run the Dublin Marathon (and visiting the Guinness Brewery) is a dream of mine.
I keep saying I'll do the marathon but never get around to it-same goes for the brewery! Not one of my friends have seen it either! I've heard it's good though!
Cheers for the tips on the heavy compound lifts-i'll stick to the lighter/high rep stuff!
"Only those who will risk going too far can possibly find out how far one can go."
-- T.S. Eliot
31
Member
348 days
go 'gate 2006 posted 45 weeks ago.
This is slightly off topic, but I keep reading about everyone's fears of putting on bulk due to lifting, and I can't help but feeling that this thought is not entirely correct. I feel like #reps or weight shouldn't have an effect on this...
a) Much like you achieve weight loss with a calorie deficit, you achieve weight gain from a calorie surplus. Therefore, for someone to bulk up, they would have to lift weights and also increase their calorie intake (w/ weight gain and protein shakes). If I keep my calories at a slight defict and lift weights in the offseason, theoretically, the muscles should only get stronger, not bulkier, right?
b) A lot depends on genetics as well. I know people who are much skinnier and a lot less bulkier than I who put up much more weight. Therefore, it's possible that even if you do high weight/low reps, you will never be bulky regardless...
anyone have thoughts on this?
- AT
1109
Member
881 days
UFTriGator posted 45 weeks ago.
a) In theory, yes. But you'd never recover and your workouts would be going to waste anyway.
b)Those people generally aren't triathletes.
______________________________________________
-Matt
Not fast enough.
427
Member
335 days
Sully800 posted 45 weeks ago.
High weight low reps isn't the problem as I understand. It's lifting to failure that is.
You can lift high weight and low reps as long as you're under control and not failing....and allow plenty of rest between sets....and you won't gain a lot of bulk but you will greatly increase strength.
Or you can lift low weight high reps but avoid lifting to failure and gain great muscular endurance without increasing bulk.
It's pushing the body's limit and decreasing recovery time that causes an increase in sarcoplasmic volume (bigger muscles, not increased strength). At least that's what I remember from my research a couple of years ago.
183
Member
1199 days
KenMierke posted 45 weeks ago.
I have my athletes lift VERY heavy, with slow movements to and poast momentary muscular failure - that's when the slow twitch fibers are recruited and stimulated to increase strength. The key is doing a single very-intense set per muscle group. We're in the weight room to gain strength, not endurance. Doing it properly will increase strength in the slow twitch muscle fibers, which is what triathletes need. Using light weights is not effective and doing many sets only increases size and strength of the fast-twitch, sprint muscle fibers. That's what adds unecessary size.
One of my clients, Margie Shapiro (world champion by over 3 minutes in 2005), can leg press over 450 pounds for a minute. She's not bulked up (still 125 pounds) and rides over 25 mph and runs about 6 min/mile in triathlons.
Doing too many sets increases bulk. Doing enough heavy weight training to increase strength - in the right muscles - doesn't dramatically increase bulk much. Even so, a car with an 8 cylinder engine is heavier than the same model car with a 6 cylinder. My money is on the 8 cylinder in a race.
Research very consistently shows that increasing muscular strength improves endurance performance. It does not increase VO2 Max, but it improves economy. Strnger athletes can't expend more energy, but they can go faster at the same level of energy expenditure.
More about the optimal methods of strength training for triathletes is availavble in my book The Triathlete's Guide to Run Training at either of my websites below.
Ken
Ken Mierke Ken@Fitness-Concepts.com
Fitness Concepts Fitness-Concepts.com
Author, The Triathlete's Guide to Run Training
www.EvolutionRunning.com
Okay guys, season's over here in Ireland, time to concentrate on a plan for the winter. Here's what I need to do:
So, I'm starting a Masters Swim Class next monday night and a cycling club on Saturday. But that's the end of my plan. For the winter would I be better off doing speed work and hills or just running long slowish runs to maintain my basic fitness, then do the speed work etc.. in springtime?
I'm back to college on Monday, so I'll be back at the gym-would compound lifts like squats/deadlifts make me too big and heavy for racing?
Like the run, should I be doing speed work/long hills for the bike, or just long slow cycles? What about brick sessions(my arch nemesis!)?
Anyone got any advice on general winter training?
Cheers
"Only those who will risk going too far can possibly find out how far one can go."
-- T.S. Eliot