I want to get this on a t-shirt.
There are a lot of misconceptions about triathlon. But this one makes me crazy:
I don’t need to to strength training because I run and cycle.
Here’ the deal.
Strength training makes muscles stronger, and stronger muscles can perform longer at higher intensities before they fatigue.
Long runs and rides are great because they are sport specific, but they mainly work the cardiovascular system. So, you can run or ride for a very long time…but you might feel like you aren’t getting any faster.
To improve in any type of training, you need to provide overload.
By lifting heavy shit.
Not sure what heavy is? Here is an example I have seen several times over the years coaching in local gyms. When you finish a set, you should be 2-3 repetitions away from technical failure (meaning you can’t execute the exercise with good form). When most people stop, they could still perform and ADDIONAL 12 REPETIONS. That simply says to me they are not providing the correct training stimulus and aren’t going to see improvement. (No weight loss, no muscle growth, no speed gains.
So do some squats.
But don’t stop there.
Use a heavy weight. One that you can only do about 6 repetitions before your body says it has had enough. Then rest for a minute or two, and do it again,
It’s not just squats. Do some lunges, and deadlifts while you are at it.
It takes less effort to produce power when you can get some muscle behind it.
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