One of the key elements I was missing from my training last year was strength training. Given the on and off start to my training season in 2019, by the time I figured out what worked for me, it was too late to add strength training. My lack of planning in this area is why progress on the bike was limited and likely why my 20-year old knee injury resurfaced.
Once the "off season" started in October, I spent time researching which strength training routine would work best for a triathlete. The answer seems to be that everyone does it differently. So not exactly a helpful answer. I looked back at my soccer roots when strength training was initially introduced to me – that is when I was at my fastest and in the best shape – to use that as the basis, but added a twist.
That twist is the variety of the workouts. I could just go to the gym 2-3 days a week and crank out a weight lifting set on the machines there. But I had several things to consider. First, I’m in my late thirties at this point, so what worked when I was a teenage is not likely to work now. Second, these sports are different and take a different toll on my body, so those same workouts are unlikely to be the ones I need to succeed as I tackle three sports.
I looked to several different inspirations as I worked to pull together a strength training plan for this year. First to the professional triathletes who are kind enough to share their own workouts and training with the rest of us. While that was helpful, they all have at some point suffered from different injuries that alter their workouts. My second inspiration was to look at other professional athletes – especially ones who may have had a similar knee injury as I did years ago – to see what they do.
Based on what I saw, I believe variety is what I was missing. So my 2020 strength training plan includes a few different types of strength training. I’ve included basic weight lifting a few times a week – light weights with many reps as I'm not looking to bulk up. I added pliability workouts a few times a week as well. Given my age, my ability to stay ahead of potential injuries is key to me being able to actually compete in the longer distance races. I’m also looking to add yoga and rowing at least once a week.
At this point in training about half of my workouts are strength training related. So far so good, but we are a month into 2020 so I’ll wait to pass judgement on if it’s working once I see how I’m feeling after more time and how I am able to perform during races.
Happy Training!
- Working Mother Triathlete
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