Long course triathlon is ultimately all about being strong.

By being able to handle ever increasing amounts of fatigue while holding form or better said, being able to maintain form under duress is the way to getting the results you desire.

The athlete that maintains pace without slowing due to breaking down is the one that goes the fastest.

It is when the muscles cannot keep forcefully contracting that we ultimately have to slow down.

And you can develop this ability to endure by thinking about your training a little different and of course using honest pacing in racing but that is another post in-of-itself .

#1. It’s not all about aerobic endurance training

Sure this is an important aspect of training but the reality is, these longer sets are catabolic on the body and truly only need to be done when we get into the specific build period for your event. How long the build needs to be is entirely dependant on your level of training consistency. The longer you have been consistent developing the require motor skills and bodies ability to handle the training stress the less of a specific ‘volume’ build you need.

#2. Understand that your aerobic endurance happens anyway

Yes you read that correctly. You don’t just build your aerobic endurance via your long bike and run. Everything counts. When your training is structured properly  your aerobic endurance develops as a by product to the whole training undertaken. So other important training systems such as strength, speed, neuromuscular and tolerance all add to the development of your aerobic endurance .. or your ability to endure.

#3. Strength sessions matter but where they’re placed matters even more

Each of the component sports of triathlon require a sports specific approach to strength. It’s no secret that most training methods understand the need for strength and sport specific strength training but unfortunately these sessions or parts of sessions aren’t placed at optimal times and thus will compromise other aspects of your training.

The truly potent way to include strength and sport specific strength sessions into your training is so they’re placed to balance the breaking down or catabolic effects of training sessions like tolerance efforts and endurance. Strength training can have an anabolic (building up) impact on your body and understanding this matters.

So it makes sense to place sport specific strength sessions the day or in the days after your longer aerobic or tolerance work. And you can purposefully place strength efforts within your longer sessions to train your body to better handle form under duress.

Lets look at some general guidelines for the strength system and how we can use sessions appropriately within swim, bike and run.

When prescribed correctly, our sports specific strength training won’t spark off deep aerobic fatigue. You may have heard me talk about an insurance policy in the past and this is it. When we place a useable amount of fatigue on the muscles it means the athlete can’t push hard enough to illicit a high degree of aerobic stress. This is important. It means the athlete CAN push hard mentally and physically and thus get the benefits of doing so, but without whacking themselves aerobically.

Swim:

Bike:

Run:

So focus on getting strong and it will bode you well in your triathlon abilities.

Coach
Kristian