Want to Perform Better? Five Tips for Incorporating Strength Training into Your Endurance Program

You know you should be doing it.  It’s sometimes called the fourth discipline of triathlon (along with your transitions and nutrition, depending on whom you speak with).  But if you’re coming to me for advice, I will tell you strength training is for every athlete, period.  

What kind of strength training you do depends on a few factors – are you correcting imbalances or developing specific weaknesses; are you increasing strength for your swim, bike, run, or all of the above; where are you at in your race cycle; how many days a week can you strength train? 

When including strength training into your program, you’ll want to consider a few things. What is your current volume for your endurance training? Which modalities you are training the day prior/of/after your strength session, and what the intensity of the sessions look like? For example – you have a key power bike session on Wednesday and you are well into your competition season prep. Do you want to rep out on squats and lunges the day prior?  You can argue about learning to work hard on fatigued legs, but there’s a time and place for that.

This may sound like a lot of things to consider, but these five tips will help.  

PERIODIZE YOUR STRENGTH TRAINING

Periodization in strength training refers to the systematic planning and organization of a training program into distinct phases or periods, each with specific goals and intensities. This approach helps prevent plateaus, optimize performance, and reduce the risk of overtraining by varying training variables like volume, intensity, and frequency throughout the training cycle. Common phases include hypertrophy, strength, and power phases.

Periodize your strength training to compliment where you are at in your endurance cycle. If you are in your race off-season, focus more on rebuilding strength and addressing imbalances and weaknesses. As you enter race season, your exercises and duration of sessions, along with weights and reps should be adjusted accordingly.

WORK YOUR CORE

What do I mean by “core”?  I’m referring to your lower back, abdominals, hips, and pelvis – not just your abs. Training this area benefits triathletes by enhancing stability, improving posture, and aiding in efficient power transfer during swimming, cycling, and running.  

Common exercises you might think of include planks, oblique twists, leg raises, and bridges. But exercises that are also extremely important in a triathletes program are squats, deadlifts, kettlebell swings, good mornings, and back extensions.  

Proper form is key when performing all strength training moves.  If you are experiencing pain during any strength training exercises, please consult with a professional to assess your movement patterns and address any other underlying issues.

QUALITY OVER QUANTITY

If you are like a lot of endurance athletes, especially multi-sport, strength training might become a matter of fitting it in. You can absolutely benefit from a 30-minute session when you choose the right exercises, don’t waste time getting chatty with a partner, and are mindful of rest periods. Train smarter. It is better to fit in 30 minutes of quality strength training than to skip it altogether.  

Consider performing a circuit that includes five exercises specific to your triathlon needs.  Take minimal rest between exercises and rounds, and you can fit this into a 20-minute block.  Here is an example of what that might look like:

Perform 4 rounds of the following circuit; 10 reps of each exercise; rest :30-:60 between rounds:

• Alternating kettlebell clean and press
• Alternating lunges or walking lunges
• Push-up with T rotation
• Renegade Rows
• Oblique Twist (20 total twists)

PRACTICE SPECIFICITY 

Specificity is key, especially when time matters. Will bicep curls benefit your swim? Renegade rows or pullups are a better option to add power to your stroke while stabilizing your core to help maintain a streamlined position in the water?

Specificity in strength training for triathletes means tailoring exercises to mimic the movements and demands of the triathlon disciplines. When you are climbing up a hill on your bike, the squats you perform will help you generate the power. Pulling your arm through the water? Think about straight arm press backs or pullovers. Powering through the final kick to the finish line? Reverse lunges with knee drives may help you finish strong.

Focus on muscle groups and movement patterns relevant to each discipline. This targeted approach helps triathletes build sport-specific strength, enhance performance, and reduce the risk of injury by replicating the demands they’ll face during the actual events.

DON’T NEGLECT NUTRITION AND HYDRATION

Proper nutrition and hydration matter. While you might not need to load up on carbs prior to a strength session, depending on the intensity and duration, you may want to consider your post-lift protein and stay consistent with pre-, intra-, and post-lift hydration. 

Proper hydration is essential for optimal strength training performance. Dehydration can negatively affect strength and endurance by impairing muscle contractions, reducing energy levels, and increasing the perception of effort during exercise. It can also lead to cramping and hinder the body’s ability to cool itself through sweating. Staying adequately hydrated supports overall muscle function, joint lubrication, and nutrient transport, contributing to better strength gains and recovery in strength training.

Protein is crucial for strength training as it plays a key role in muscle repair, growth, and recovery. When you engage in strength training, you create microtears in your muscle fibers, and adequate protein intake supports the repair and rebuilding of these tissues. Protein also helps in the synthesis of new muscle proteins, contributing to muscle hypertrophy and strength gains. Consuming enough protein post-exercise can enhance recovery, reduce muscle soreness, and optimize the benefits of strength training on muscle development and overall performance. 

Added tip – consider creatine as part of your supplement program. The benefits are well-researched and worth looking into. My blog post explains all the reasons why endurance athletes may want to consider incorporating creatine into their program.

Don’t sell your training short. You spend hours getting your body in top condition for race day – show up as strong as possible. I know the concern comes up with the notion of strength training hindering performance due to tightness or additional weight from muscle mass. But if you have the proper mobility and flexibility program in place, along with tailoring your strength training program to where you are at in your training cycle, this can prove to be a game changer in how you look, feel, and perform on race day. Show yourself what you’re made of.