Most of us can benefit from going to the weight room at least once a week, especially during the winter months when you may be backing off the longer rides. I say ‘most’ because some people are naturally strong and time in the weight room would simply bulk them up more than a triathlete would want. It has also been reported that once you get into your late 30′s you can start to lose 1 pound of muscle per year for the rest of your life. To us that seems like a lot, we certainly don’t have any basis to argue that, but pumping some iron can’t hurt!
Building muscle can also help burn your fat stores. More muscle = more energy use = more potential for fat consumption. That extra muscle, which should be sport specific, will also help propel you forward that much faster (and seeing as you’ll have less fat you’ll be even speedier). A great recommendation is to do your lower body weight room work with one leg at a time to help even out any imbalances.
When you’re first getting back into the gym, take it VERY easy so that you can train properly the next day. Very light weight and only 2 sets of a given workout. After a couple weeks you can start putting on some heavier weight, but still keep the reps high – between 12 and 15 for us endurance folk. 1 set for warm up, 2 where you hit that last rep with a good burn.
You don’t need to take a ton of time either. 45 minutes to an hour and you’ll be able to hit all the muscle groups you want.
-One legged squats or bosu ball squats – holding a medicine ball looking straight ahead, great for balance.
-One legged leg press
-One legged hamstring curls (lying ball hamstring curls are great too)
-Calf raises – alternate between standing and sitting on different days.
-Lateral hip exercises (clamshells etc.)
-Some shoulder/back work with light weight or stretch cords to balance your swim muscles
-Lat pull downs and push ups if you’re looking for swim specific strength
-Core – LOTS OF CORE!!!
