How should amateur athletes balance S&C with their other triathlon training? How many sessions, etc.?

Question

Erin Carson · Answer

Hey said Sid great question. The most important thing for an amateur athlete to recognize is where is their opportunity to improve. We want to break down our training into five specific areas. Number one, preparation for training number two strength endurance and Mobility. Number three, generals strength, and just bringing everything. You have to the next level. Number four, a little bit of speed and power. And number five, the ability to recover from those. Sessions. So there's many different things to take into consideration when planning but generally speaking, we want to look for the athletes opportunities and then fill in the training objectives around those opportunities. So if an athlete can show me even just some of their results from their last race or some of the feelings that they felt during the swim during the bike, during the runner, even just during transition. Did they have a hard time? I'm getting down to their shoes, to tie the shoes up. That would be important thing. So, I have a lot of questions to be able to ask to optimally load, load something up for somebody. But the most important thing is to recognize where your opportunities are fill in those gaps. And then in conjunction with your Swim Bike Run training, we definitely want your hard days to stay hard and your easy days to stay easy. I think one of the biggest mistakes people make is they do Jim. Work on their off days because they tend to have more time on those days and that is not allowing them to fully recover. Remember those five key areas. We want to consider. Do I need help setting myself up for Success using a pre-flight or pre Mobility session. Do I need more strength endurance that would help my pelvis stand in neutral position or perhaps open up my thoracic spine and help me move a little bit better. Do I need just to get stronger so that I can compete on hills and run downhill faster or Or uphill faster or just generally get stronger and faster at the same time. So that that pure strength is really important power speed and rate of force production. That's really really important as well. So different people have different objectives. They have different specific needs. I'm sorry. I can't give you the exact right answer, but it's worth digging deeper for everybody.

Jess Racz · Answer

I usually will go three times per week, full body hitting everything. So by the end of the week, you've hit every single muscle and every single plane and I think that would be a great start not doing too much just understanding, like what your priority is. So if your priority is the triathlon training and building up your endurance, and things like that, focus on that and then supplement. Okay. What, what do I need? What injuries do I need to prevent or prehistoric? Hab or what injuries in my rehabbing what needs to be durable and strong to prepare me for all the volume that I'm going to be doing with the triathlon training or if the priority is actually strength or hypertrophy building some muscle or rehabbing an injury like that's going to be the priority. So but I'd say generally three times per week of full body work is going to be perfect.

Tim Crowley · Answer

How to create balance with strength and conditioning with your other Triathlon disciplines. I think this is really important and what I experienced a lot with athletes is that the strength peace is the first one that falls off the table when things get busy or they get fatigued. But I think that needs to have a high priority and my suggestion would be to try to plan into workouts per week 30, 35 minutes. You can often be effective. If you have a really good, really good plan, but cut out all the junk and keep to the main priority. Prioritize exercises that you need, which could also include exercise is going to help. Prevent injuries are things that you commonly, you know, experience throughout the training here. But consistency is number one, make it a priority and find ways that you can easily piggyback that with other workouts for time efficiency. So, if you're going out and doing Annie, you know, an easy run, do a strength workout before or after, if you have a bike trainer session, you can do a strength workout before that which actually might actually help. You know, you know, create a little bit more power on the bike since everything's firing at a high level. If you're at your where you swim, you also do strength work, make sure you combine the two. So if you do it, after the swim session, you're already warmed up or maybe you do it before, just depends on it justice. But the key is finding ways to get it in on a consistent basis. Don't let it drop off the table and make sure you're doing, you know, quality strength, work year-round, as you get older, this becomes more and more important.

John Sinclair · Answer

How should amateur athletes balance strength and condition with other triathlon training? So how many sessions are they going to do? So I think this comes down to what is the goal of the athlete? How many competitions are they doing? Are they even in a competition environment? And then what is their skill level? So are they already skillful at all three events? Or do they need to allocate more time to become more skillful, more efficient, more economical in those particular events? That's going to dictate the preparatory plan and how we're going to set that up for them. So for most amateur athletes, we can always get stronger and always get more powerful and always improve your endurance off the bike, away from running, and out of the pool or out of the open water. So the trick is really looking at what does the athlete need, how much time do we have to develop them from a long-term standpoint before they decide to get more competitive, are they in a competitive season, and then what is the ultimate thing that we want to achieve as a result of the program. So those are the things that we structure and organize around each individual. So I can't just say, oh, they're going to do two days a week of this, two days a week of this, two days a week of this. That doesn't work out for anybody if I give that answer.

Gina Grain · Answer

How should amateur athletes balance Essence? See, with her other Triathlon. Training, how many sessions Etc? So, so definitely with amateur athletes, you know, we're just starting out, we're loving the, the three Sports. The Swim Bike Run and all we want to do is do Sports, which is great because we love it, but it's really important to get in the gym and do your essence. See you see work for a number of different reasons, injury prevention? All right, we can do a lot. Of work in the gym to improve your strength capacity which then translates to you being able to do your training with increasing volume, okay? So strength capacity is one of them. Another one is muscle tendon, stiffness for example, the calf complex the calf, Achilles complex, getting in the gym and doing Soleus work to improve that calf complex. So we that we can minimize injuries within the lower leg another reason gluteal Amnesia sometimes, Our glutes are not definitely working working with us at to full capacity. So we want to make sure to get in the gym and and train train our glutes so that they can be a major Force driver during those during during the bike in the end and the run. So definitely with amateur athletes, find the time to get into the gym, it doesn't have to be long. It can be, for example, 30 minutes when I was training for my half Ironman, I had a really solid solid Program, that would include injury prevention, exercises. Like I mentioned and also also core work to keep me balanced. A lot of injuries can can come from postural imbalances and so we want to make sure to also include an element of Mobility into your programming in the gym, which can just slide slide in with in the strength of the strength exercises. So it doesn't take long about 30 minutes or so, two times a week. You don't need really more than two times a week. Depending I'm on your phase, you can squeeze them three times a week if it's early Caesar priest, preseason or offseason. But really two times a week in the gym and you're going to be doing really good thing for your body.

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"How should amateur athletes balance S&C with their other triathlon training? How many sessions, etc.?"