Enhancing Your Triathlon Endurance with Strength and Conditioning.

If you're looking to improve your economy and maintain a specific power output at a specific VO2 value, then one of your top training priorities should be strength and conditioning.

Incorporating this type of training into your Triathlon routine will make you a stronger and more efficient Triathlete. Here's why hitting the gym is key to taking your performance to the next level.

Despite the overwhelming evidence that supports the benefits of strength and conditioning for endurance athletes, it's surprising that many athletes still don't incorporate it into their year-round programs.

As a coach, it's always good to explain the rationale behind any recommendations before prescribing exercise. Here are a few reasons why year-round gym training is highly recommended.


Beyond VO2 Max: The Importance of Exercise Economy for Triathlon Performance.

In the past, VO2 max was thought to be the most critical factor in determining endurance performance. Studies showed that the fastest runners typically had the highest VO2 max values relative to their body weight.

However, more recent research has indicated that VO2 max is not necessarily the most accurate predictor of performance, particularly among experienced endurance athletes.

When competing against athletes with similar VO2 max values, what sets them apart is how effectively they utilize oxygen during exercise. This is where exercise economy comes into play, which has been shown to be a crucial metric for performance.

While a high VO2 max is essential for winning competitions such as the Tour de France, the ability to use oxygen efficiently is equally vital.


Understanding the Significance of Economy.

Economy refers to the ability to maintain a specific velocity or power output at a given VO2 value. Athletes with lower VO2 values at a specific power/velocity tend to be more successful as they experience less fatigue and energy cost.

A study by Costill and Winrow highlighted that runners with the same VO2 max had a 13-minute difference in their marathon PB due to their running economy.

Another way to view this is through threshold intervals - if you improve your economy, you can perform 250w at 65% VO2 max instead of 70%, resulting in a lower relative effort for the given power and an increase in your threshold without altering your VO2 max.

To improve your economy, train your muscles to work together in the most efficient way possible. By enhancing muscle coordination, you can optimize oxygen use and maintain a consistent power/velocity.


Enhance Your Triathlon Performance with Gym Workouts.

Improving your economy is as simple as committing to your training regimen. Whether you're a beginner or an experienced athlete, refining your technique is key to success. However, if you've been training for many years, you may have reached your VO2 max ceiling, which is determined by genetics.

At this point, seeking new training methods, such as sport-specific S&C sessions, is necessary to break through and continue improving. For athletes who haven't done much S&C work before, the gym is a particularly efficient way to break through that plateau.


Boost Your Economy with Strength and Conditioning.

If you want to improve your Triathlon performance, strength and conditioning is the way to go. Unlike running or cycling, strength training activates your muscles in a unique way.

By lifting heavy weights or performing explosive plyometrics, you recruit all of your muscle fibers, resulting in improved neuromuscular recruitment. This strengthens the connection between your brain and muscles, allowing them to work in unison.

With stronger muscle signals, you'll be able to produce more force, leading to better performance in your sport of choice.

For runners, strength and conditioning can improve tendon stiffness, which helps to store elastic energy. This results in a bungee cord-like effect in your legs that propels you forward with less energy expenditure.

After just a few strength training sessions, you'll notice a significant improvement in your muscle coordination and economy. Get started today and take your performance to the next level!


Enhance Your inner Triathlete with Strength and Conditioning Training.

In addition to improving your economy, gym training can also boost your overall power. As athletes know, Power = Force x Velocity. The ability to produce force at any velocity is essential to building power, and heavy lifting can help achieve this.

Incorporating explosive plyometrics into your S&C  program can also help transfer your improved force production into your power numbers.

Improved power production offers another benefit by enhancing your economy. When you have a high ability to produce force, the low forces required in cycling and running become much easier. The forces used during cycling or running will decrease in relation to your maximal force production.

This means that you will not need to recruit as many inefficient Type II muscle fibers at submaximal intensities, and you can rely more on efficient Type I muscle fibers, which are better suited for endurance activities.

This will help conserve Type II muscle fibers and glycogen stores for when you need them most, such as during the final sprint of a race.

Additionally, gym work can boost your anaerobic capacity and final sprint, which is why it is a key component of a track sprinter’s training regimen.


Incorporate Gym Work into Your Training Plan for Optimal Results.

A common obstacle for those looking to start a S&C program is the belief that they do not have enough time. However, by reducing a little time spent on the road and reallocating it to gym work, you can see significant improvements.

In one study, the group that spent 32% of their normal training in the gym saw improvements in their 5k times, running economy, and anaerobic capacity. Conversely, the group that spent only 3% of their normal training in the gym saw no changes. It is important to note that there was no change in VO2-max between the two groups.

It is crucial to choose the correct exercises, loads, and recovery methods to ensure that your gym work is effective. Seek out a qualified coach if you are unsure of how to begin your strength training program.

Many Triathletes discover that once they start seeing improvements from gym work, they enjoy it almost as much as their regular training. Strength training can also prevent injury, fight aging, and improve overall health.

It's only a matter of time before strength training becomes a standard practice for all endurance athletes, so why not join the movement now? You won't regret it!