Strength Training: Part 2
By Charlene Waldner
Oct. 17, 2007
-- As the race season approaches and the foundation of endurance are laid, strength needs to be incorporated in specific workouts to build muscular endurance. Having superior muscular endurance is far more beneficial than raw speed. Examples of building strength for the run are fartlek sessions, hill running while maintaining good form and tempo sections built into the middle or end of your run. By definition, tempo would be a zone three effort by the finish, a steady hard effort that could range from 20-90 minutes.
On the bike, once base is established, strength gains can be made on hilly and rolling bike rides, group rides where others can push you, and time trials.
For the swim, strength gains can be made using a band to increase resistance, paddles with proper mechanics and /or with a pull buoy or band.
Stretch cords provide an excellent strength addition to the catch phase of the swim. They can be used to train the firing of muscle patterns without needing a pool to train in.
Drills and SkillsThe term “practice makes perfect” applies to incorporating drills and skills into training. Training the body to become faster and more efficient at race speed or faster requires practicing drills at speed with perfect form. For endurance athletes where a majority of training is at base to steady state effort, speed drills can be used as activation in warm-ups, prior to key workouts or before competition. Examples could be single–leg drill, fast cadence or spin-ups on the bike, strides and fast feet turnover on the run and technique drills, or sprints to specific race speed in the swim. You want to keep these sessions relatively short because they tend to be hard and painful and create high levels of lactate.
The benefits of maintaining skills and drills yearlong can make huge improvements in any level of athlete’s development, when practiced consistently. Strength training isn’t about just being in the gym. An experienced coach or core specialist can help and assess specific areas of weakness that need attention to detail.
Having a program designed specifically for the athlete is time efficient and specific to the athlete. Whether they are a beginner or season Ironman veteran. The time investment in a regular strength training regime will go a long ways in extending an athletes career and will produce faster races!
LifeSport Coach Charlene Waldner is a certified coach, BCRPA trainer, and champion athlete who has spent several years in the health and wellness industry working as a fitness instructor, personal trainer and coach. Charlene's 10 Ironman finishes include a 9:50 personal best. Beginner and experienced triathletes are invited to join the LifeSport Team. Contact LifeSport Coaching (coach@LifeSport.ca) or visit www.LifeSport.ca