Triathlete Strength Training

32 minute, 10 mile bike (18.8mph avg) / 22 minute, 2.5mile run (8:38min/mile) brick session with a fairly comprehensive warm up/warm down complete... Don't want to jynx it but no knee pain!
 
mrthingyx said:
Clamshell exercises and band-resisted squats, I think... A lot of runners have great quads but rubbish hamstrings and glutes.
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This might sound daft, but how do I find out if I have strong quads/no hamies or vice versa? I've no idea, but I feel like they work well together.
When squatting, I'm struggling to get near parallel without my heels lifting off the floor, does that tell you much?

D.P. said:
Great!
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Thank you, and thanks for your input.
Bike was hard with a strong blustery wind, full winter gear, flappy jacket ect but no niggles at all, struggling to hold aero position though currently...
Run felt slow, but that was my intention, ease back into it. Mileage in the 8.xx minute range will do me :)
 
Very interesting website actually, thanks for linking it.
Chair of death video on youtube suggested a channel called Athlean X, he seems to know his onions and offers loads of tests, stretches and workouts...
I have an anterior pelvic tilt, not so much so that it's ever caused me any issues but he says that it is casued from tight hip flexors, weak glutes and weak abs.

So, glutes and abs need work.... stick with the compound lifts? or do specific stuff?
 
Sorry I'm not ignoring the clamshells, leg raises etc, I am happy to add them to my daily stretch and core workouts at home/work etc.
I specifically meant should I adjust or change my gym routine to incorporate the abs, glutes, hips with something slightly different or just stick to it how it is?

I'll check out runners connect later, thanks :)
 
NoNameNoNumber said:
Sorry I'm not ignoring the clamshells, leg raises etc, I am happy to add them to my daily stretch and core workouts at home/work etc.
I specifically meant should I adjust or change my gym routine to incorporate the abs, glutes, hips with something slightly different or just stick to it how it is?

I'll check out runners connect later, thanks :)
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The squats are good, but bench press, deadlifts and barbell row of the standard 5x5 are pretty useless for you as a triathlete IMO.

These kind of exercises is what really helps an athlete:
https://www.active.com/running/articles/14-running-specific-strength-training-exercises

I do this kind fo stuff while watching TV or looking after the kids. You can incorporate a lot of them in to every day life as well. E.g., waiting in line just do some 1 legged raises etc. Hop 1 legged up a set of stairs.
 
Ha ha, yeah I've been doing a seated variation of a clamshell with resistance bands whilst playing PUBG, calf raises waiting for the kettle to boil, side squats and single leg squats etc etc. Probs look like a loony :D

Appreciate the feedback on the BP, BR type 5x5 stuff. Perhaps it's not entirely relevant, but I am enjoying it and I am getting stronger. Doesn't seem to do Ross Edgley any harm ;)

Pistol squats? not a chance!
 
Pistol squats are golden, i still can't do them well but that is really one for the key exercises for runners.
here is a good set of exercises:
https://www.dropbox.com/s/rxjb1642h686vo0/Bia+-+Basic+Hip+Routine.pdf?dl=0

the 5x5 ST stuff is good to get stronger, it is just most of that wont help you get any faster or prevent injuries. And if you gain muscle mass that will just slow you down. 1lb body mass equates to about 3 minutes in a marathon distance. So all strength training should be based on minimizing any possible unwanted gain in muscle. If it isn't helping you move faster or more efficiently then it is slowing you down.
 
All good points...
I've been doing the exercises you linked to for the last week... Shows how imbalanced I am, that I am really struggling with some of those, less so now though...
52 mile ride today on tired legs in around 2:50. Felt horrific, most uncomfortable I've been on this bike ever... Not sure why either :/
Happy with an 18mph average though in Feb.
 
9 mile run 8:45 pace, bit of strapping over the knee for support and trying to get some mileage in the new shoes.
Felt good, consistent splits an no knee pain. 2 blisters though and chub rub on the inner thighs. Not had that before :/
 
Done another blood lactate test the other day, just had the report back. Threshold power (the tipping point past 4.0 mmol/L) has gone up from 235W to 242W whilst the HR is down from 174BPM to 168BPM
Max sustainable 3min effort is up from 325W to 350W too, blood lactates peaking at 15.4 mmol/L up from 14.1mmol/L

So lactate tolerance is up
Peak power is up
Threshold power is up
HR is down

All sounds quite positive, W/kg is practically identical as I've put on a few pounds which I anticipate losing now the mileage is coming thick and fast and I'm no longer doing weights.

Still being niggled with a bit of cramp on the inner thigh on long rides, yet to get to the bottom of that though :/

Got the 100 miler Lincolnshire Arrow this Sunday, North Lincs half marathon on 6th May then off out to Vietnam for the 70.3 on 13th May... Getting busy :)
 
Good to see!

I've had back to back Standard Tris the last two weekends, off the back of the London Marathon so between now and July 1st it's one long swim with OWS training in between, one century ride and one 20 mile run. Let us know how you get on in Nam
 
You're getting some events in! I've started to see the benefit of signing up for organised stuff now, ran a 1:39 in North lincs half marathon at the weekend. Happy with that.
Vietnam forecast is 38ºC, feels like 42ºC, 88% humidity, 6mph wind and 30ºC sea temp

It's gonna be horrific :D
 
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