1. Get Stronger and More Stable
There is no clear scientific evidence that proves that strength training can reduce your chance of injury when you are competing in a triathlon, but most experts believe that it does. A good strength training program can make your muscles, joints and connective tissue stronger. This will make you a stronger and more stable athlete and will reduce your chance of being injured as you train for and compete in triathlons.
2. Newbies Start Light
The type of triathlon that you are training for will, in part, determine the type of strength training you are going to do. For "newbies" to the sport who are participating in a sprint triathlon, some experts recommend a high number of repetitions of light weights. However, as you move into the Olympic distance or half or whole Ironmen competitions, you will want to lift heavier weights to improve your muscle's aerobic capacity. Your goal is to build your strength through weights and build your endurance by swimming, running and biking.
3. Strengthen Your Legs and Hips
Leg exercises are an important part of a triathlon strength training program because your legs will be working hard in all three sports, but particularly in the bike and run legs of the triathlon. Some common exercises that are recommended are leg presses, which work the quadriceps and the gluteus maximus muscles; seated and lying leg curls, which work the hamstring muscles; and leg extensions, which also make the quadricep muscles stronger.
4. Develop a Strong Core
Having a strong core, which means that your abdominal muscles are strong, is important to being a successful triathlete. Experts generally recommend crunches, and sit-ups. Using a medicine ball is a good way to make your abdominal muscles stronger. Pilates is also helpful for strengthening the core. People with strong abdominal muscles have a number of advantages in a triathlon. For example, their feet usually don't sink when they swim, and they are able to maintain better posture when they are running.
5. Work Those Shoulders for a Strong Swim
Your shoulders are extremely important, especially when you swim. Experts recommend shoulder internal and external rotations, both of which can be performed by attaching a stretch cord to a stationary object at waist height. It's best to have a personal trainer or other exercise expert check your form when you perform these exercises for the first time. Once you have perfected your form, you can do these exercises at the gym or at home.
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