How to integrate strength training to improve in triathlon?
The disciplines that comprise the triathlon are cyclical, therefore they can be understood as an application of repetitive loads over a period of time.
Our collaborator Entrenaonline In this article, he tells us the importance of integrating strength in the training of the triathlete. Ehrler (1994) considers this specific resistance to be similar in importance to that of aerobic endurance, since it has been demonstrated that overlapping training of this capacity and aerobic endurance can markedly reduce the appearance of fatigue competing to 80% VO'2Max (Hausswirth et al., 1999) Quoted by David García López, Azael J. Herrero 2004)
Strength training in this sport is the Great forgotten in the planning of many triathletes. In a generic way, we could describe it as the pillar that develops power to increase performance and also helps to achieve greater muscular balance in the body, protecting the body from the dreaded injuries. Ehrler (1994)
The training most closely related to triathlon is the resistance force, since it is decisive to support prolonged efforts without the performance is deteriorated. Bentley et al. (1998)
For the improvement two types of training are carried out: on the one hand the non-specific (with loads) is mainly performed in the gym and the muscle groups involved in the modality are worked, where the objective will be the increase of the local strength and on the other hand the training of the specific strength which is linked to the gesture of the modality and can be worked in a resisted or assisted way, among others, a significant aspect when training this capacity is the intensity, (Ehrler, 1994 Quoted by David García López, Azael J. Herrero 2004) This should allow you to complete at least 12 repeats where the load will oscillate between the 30 and the 65% of the 1RM
The main effects of this type of training are:
- Increased muscle glycogen stores
- Improved contractile ability
- Medium hypertrophy is achieved
- The maximum force is minimally increased. Ehrler (1994)
The frequency of training depends on the experience of the people when training this capacity.
- Untrained: 1 - 2 sessions / week
- Beginners (less than 6 months training) 2 sessions / week
- Intermediate (at least 1 year training) 2 - 3 sessions / week
- Advanced (at least 18 months training) up to 4 sessions / week
Finally say that depending on the time of the season the capacity that is worked is different. One of the correct work sequences would be: Work with autoloads, hypertrophy, maximum force, explosive force and resistance force Ehrler (1994)
Bibliography
1. David García DJ Azael Herrero Alonso. Triathlon: an approach to its origins and the factors that determine its 2004 performance.
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Bentley, DJ; Weekes, SA; Wilson, GJ; Davie, AJ; Zhou, S. (1998a). Lower limb muscular strength and endurance cycle performance in triathletes. J. Sport Sci. 16 (5): 445-6.
3. Ehrler, W .: «Triathlon: technique, tactics and training». Paidotribo. Barcelona, 1994.
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Ballesteros, J. (1987). The triathlon book. Arthax SL, Madrid.
Marcos Miranda
Source: www.entrenaonline.es
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