My sister has recently been getting into triathlons and she’s come to me for some advice. I told her that she should increase her strength through lifting heavy and I told her to do interval training instead of long slow runs, swims or bikes. Anybody have anything to add whether it be nutrition, supplements or training related?
Any additional information about your sister?
I agree with what you are saying (i.e, low rep weights and intervals), but don’t forget that getting used to exercising for long durations is necessary, too, for triathlons!
Depending on her age and training background she might get better results by enduring a reasonable load long enough -at least initially; that’s the event…
Hope it helps a bit!
Depends what length triathlons, something like ironman length what you suggest really wouldn’t help, you need to do a shedload of LSD (or at least very long interval work, like 30’ repeats) or your ability to burn fats will be crap and you will go slowly. Weights won’t be too much use there either generally; though on general principles squats or deadlift are good. But bear in mind that while weight doesn’t AFAIK make too much difference in the water, you will really notice the difference 5lbs makes when you have to drag it round a marathon or up hills on a bike. Short intervals improve LT and this is good.
If it’s a sprint tri, then you’re looking at completing the course in 40’ or so, and LSD is much less important, weights will definitely help to improve power output, short intervals definitely good. However, you need to have a good work capacity to do lots of interval training, and to get that the best thing to do is LSD work IMO.
I’d be inclined to do LSD base work in either case, follow a Lydiard style programme, if I was looking to do an ironman type event I’d keep the training time high all the way and not do very many short interval sessions, if I was doing a sprint tri I’d expect to do a relatively large number of short interval sessions and do more intense shorter training sessions approaching race date. If I felt I needed to improve strength (I don’t, but I’ve been lifting weights for a fair while) I would certainly want to do low rep, heavy, squats or maybe deadlift - doing 50 reps is a waste of time, doing 20 reps is marginal, doing 10 and less is probably good.
Nutrition will make a massive difference. She needs to carb load before the event and should only drink electrolyte (6% glucose) - NOT WATER - before and during the event to prevent cramping.
Search for ACSM or NATA nutrition guidelines on the web for the exact amount of fluids she should be consuming before and after etc…
Overtraining is rife in triathlon she will need a massive amount of carbs in her diet to deal with all that exercise.