The Why and How of Base Strength Training

For the majority of endurance athletes, cardio is king. If a workout involves slow-twitch muscle fibers, the aerobic energy system or chronic repetitive motion, it is usually prioritized.

In contrast, strength training takes a back seat in endurance sports, and is typically deemphasized to avoid bulking up, overdeveloping the anaerobic energy system and turning oneself into the Incredible Hulk.

Over the past decade, research on the effect of strength training on endurance has revealed varying results, but on balance it shows a damaging effect. In other words, while strength training increases bone density, strengthens the core, tendons and ligaments and increases the overall durability of the musculoskeletal system, it doesn’t necessarily translate into faster times when performed at the same time
as endurance training.

What these studies do not take into account,however, is the fact that strength training for a triathlete does not need to take place simultaneously to the development of the anaerobic energy system.

Instead,the endurance athlete has an entire offseason to strengthen the body separately from the development of power, speed and muscular endurance. So while attempting to build strength during race season can indeed hamper your speed, spending time right now in the gym is one of the smartest moves you can make.

Now that you understand the reason for strength training, you need to know exactly what to do when you walk into the gym or wander down to the strength equipment in your basement. Here are five essential focus
areas for your strength training routine.

1) Core. Unless you’ve been living under a rock,you don’t need to be told the importance of strengthening your mid-section. Core training is so important that it should be included in every routine.

The trick is to manage time by inserting any focused core sets, such as planks, abdominal holds and low back extensions, between your other strength-training sets.The sample routine included in this article will show you how.

2) Gluteus medius. This tiny external hip rotator muscle can save your hips, knees and ankles from excessive fatigue, and it also supports your low back.

Like many of the smaller supportive muscles in your body, the gluteus medius isn’t strong and typically requires more repetitions with less weight.

Hip hikes, fire hydrants, side leg raises and elastic band side walks are among the more popular moves to activate the gluteus medius.

source: Triathlete_Magazine_Mar2010