The Triathlete's Strength Training Formula | EP#81

That Triathlon Show

Mikael Eriksson

Health, Swimming, Endurancesports, Run, Cycling, Health & Fitness, Fitness, Ironman, Swim, Bike, Sports, Running, Sportscience, Triathlon

4.9 • 596 Ratings

🗓️ 4 December 2017

⏱️ 52 minutes

🔗️ Recording | iTunes | RSS

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Summary

This is the ultimate guide to strength training for triathletes. I explain the why, how, when and any other questions you can think of related to strength training for triathletes. One thing is clear - strength training, when done right, has massive benefits for triathletes. This guide will teach you how to get it right. IN THIS EPISODE YOU'LL LEARN ABOUT: Triathlon, running, and cycling performance benefits from strength training What type of strength training to do - heavy-weight, low-weight, explosive, or plyometrics? What order to do strength and endurance training in An example strength training program (the Mikael Eriksson Formula) How to plan you're training so you don't get interference effects between strength training and endurance training SHOWNOTES: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW for 15% off any products. Ventum - The ultimate triathlon bikes, using technology from fighter jets and Formula One race cars. Easier to build, pack, and travel with than any other tri bike. Get 110% of the value of your old bike towards the purchase of a new Ventum bike. LINKS AND RESOURCES: Science Triathlon Conference 2015 - 03 Inigo Mujika Eng Paavolainen 1999 - Explosive-strength training improves 5-km running time by improving running economy and muscle power Saunders 2006 - Short-term plyometric training improves running economy in highly trained middle and long distance runners. Berryman 2010 - Effect of plyometric vs. dynamic weight training on the energy cost of running. Barnes 2015 - Strategies to improve running economy Paton 2005 - Combining explosive and high-resistance training improves performance in competitive cyclists. Aagaard 2011 - Effects of resistance training on endurance capacity and muscle fiber composition in young top-level cyclists. Ronnestad 2011 - Strength training improves 5-min all-out performance following 185 min of cycling. Ronnestad 2015 - Strength training improves performance and pedaling characteristics in elite cyclists. Millet 2002 - Effects of concurrent endurance and strength training on running economy and .VO(2) kinetics. Hausswirth 2010 - Endurance and strength training effects on physiological and muscular parameters during prolonged cycling Docherty 2000 - A proposed model for examining the interference phenomenon between concurrent aerobic and strength training. Garcia-Pallares 2012 - Strategies to Optimize Concurrent Training of Strength and Aerobic Fitness for Rowing and Canoeing Denadai 2017 - Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis Berryman 2017 - Strength Training for Middle- and Long-Distance Performance: A Meta-Analysis 2016 - Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials Murlasits 2017 - The physiological effects of concurrent strength and endurance training sequence: A systematic review and meta-analysis Ronnestad 2013 - Optimizing strength training for running and cycling endurance performance: A review Vikmoen 2017 - Heavy strength training improves running and cycling performance following prolonged submaximal work in well‐trained female athletes Mikkola 2011 - Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners Yamamoto 2010 - The effects of resistance training on road cycling performance among highly trained cyclists: a systematic review. Building a plyometrics program for distance runners One Rep MAX (1RM calculator) RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Transcript

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0:00.0	Let's say I have two heavy strength training sessions and then one explosive session,
0:04.2	or maybe two weeks of heavy strength training sessions, so four of them in total,
0:08.3	and then one week of focus on explosive strength training.
0:13.8	That track on show, the podcast presented by Scientific Triathlon.com. I'm your host Michael and
0:40.5	today's episode is an ultimate guide. That's what I have on tap for you. It's the triathletes
0:46.8	formula for strength training with tongue-in-cheek. There's maybe not such a thing as a formula,
0:52.8	but in strength training we know a lot about what to do
0:55.9	when it comes to endurance athletes and how endurance athletes can benefit from strength training and it's
1:01.6	one of my passion topics within endurance sports as well so i'm super fired up about this i'm loaded
1:08.5	with an espresso that i just had and ready to go.
1:12.6	So a summary of what you'll hear today is first what performance benefits you can expect in
1:18.6	triathlon from including strength training in your training.
1:22.6	And you'll hear what type of strength training to do because they're not all equal.
1:26.6	There is specific types of
1:28.6	strength trainings that are more beneficial than others. Of course, we have the application side of thing
1:34.5	is strong as usual on that triathlon show. So examples of how to program your strength training
1:39.8	and what you need to do to progress it and periodize it. And how to plan your strength training so that, or your training,
1:47.1	so that you don't get any interference effects between the strength training that you do
1:51.5	and the endurance training that you do.
1:53.3	Because that's something that can easily happen.
1:55.3	You can have interference effects because they are so different.
1:58.4	And if you're not careful with that planning,
	...

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