Strength training is one of the most beneficial and efficient ways for triathletes, especially age group triathletes, to supplement their training and get the most out of the work they are putting in.

First, strength training, contrary to its name, isn’t just about increasing strength. Good strength training works to improve flexibility, mobility, stability and balance. Improving these factors increases efficiency and aids in increasing speed — mobility in the ankles helps us to swim more efficiently, stability in the core helps us produce more power on the bike, flexible hip flexors can make us faster runners, etc.

Of course, strength training also helps build our muscles — and this is essential for age group athletes (especially those new to the sport) who are short on time and attempting to juggle training with jobs, and family commitments. When done correctly, strength training can develop muscles and neuromuscular activation (the body’s ability to take advantage of existing muscle fibers) much more quickly than simply performing the primary activities of the sport. For example, an hour of cycling-specific strength training can give us the same muscular benefits as a four-hour hill repeat workout on the bike without requiring the prolonged recovery such a workout would normally entail. Increased muscle strength and activation allows us to maintain better form and technique, and hold up longer against fatigue — this means we can go faster and longer both in our races and our training!

So, how do you make strength training a part of your plan for this season?

Like anything else, strength training should be targeted to improve your weaknesses and help you reach your goals – this means, unfortunately, there is no one plan that is perfect for everybody. However, regardless of their focus, triathletes should always strive to incorporate whole body exercises into their strength training, in order to get the biggest benefits from the work they are putting in. Here are some basic whole body exercises get you started:

Bosu Ball Squats
Need: Bosu ball, free weights

Stand on the flat side of the Bosu ball with feet a little more than shoulder’s width apart, feet pointing directly forward, back straight, arms at your sides. Squat down by dropping the glute muscles back, looking forward and up to avoid hunching over. Do 10 continuous squats, followed by a rest. Repeat this three times.

Once you have the balance to do the squats correctly and continuously, you can add a dumbbell to each hand to increase the load, increasing the weight as you get stronger (start small when it comes to weights, and always make minor increases to avoid injury).

Forward Lunges
Need: Free weights

Start standing straight up, back straight, arms at your sides, feet pointing straight forward. Take a wide step forward, landing with the whole foot with the forward heel directly below or slightly in front of the knee on that same leg. Do not intentionally bend the back leg — focus instead on getting a big step, and proper foot placement. Pay attention to your feet during this exercise, and make sure that your feet stay pointing forward; many athletes have a tendency to turn their feet out unconsciously to maintain balance, but this is incorrect technique. When you step back, bring the foot all the way back; your back should remain straight up and down throughout the exercise. Do 15 lunges with one leg, then switch and do 15 lunges with the other leg, followed by a rest. Repeat this three times.

As you get more confident with this exercise, you can increase the challenge by adding a dumbbell to each hand, and increasing the weight as you get stronger.

Pull-Ins and Push-Ups
Need: Stability ball

Start with your shins balanced on the ball and the hands on the ground, arms and body straight. Keeping your shins on the ball, pull your knees in towards your chest, so that the ball rolls forward with your legs. In a continuous motion, push the ball back out so that the legs are straight again. Once the legs are straight, do a push-up, hands pointing forward, elbows bending out. Repeat this combination 10 times, then rest. Repeat three times.

As the exercise gets easier, move the ball further and further back until only the feet are resting on the ball.

Start out with 15-20 minutes of strength training 1-2 times a week, and increase the amount by 10 percent every week, cutting it back every three weeks or so for recovery. As you discover your weaknesses in the sport, find a certified  coach who can help you develop exercises to address your limiters and give you a better shot at reaching your goals!

If you go to a triathlon of any size, you will usually see twelve to fifteen men and ten or so women who are in the pro or elite category of the competition. These are exceptional athletes who qualify for a pro/elite card from USA Triathlon by placing well in triathlons. Naturally, the pros are attracted to the larger races where prize money is typically available for the top professional finishers.You can learn a lot from watching the elite athletes in any sport, and triathlons are no different. If you just stand by and watch, you will notice that the pros are very smooth in the transitions. They know that an extra few seconds changing from swim mode to biking mode can mean the difference between winning and coming in second.

Don’t forget, the winners are not necessarily the ones who cross the finish line first. The competitors don’t start together, so the winner is the one with the lowest cumulative time in the three disciplines. An expert triathlete will usually spend about one-third as much time in transition as the typical competitor.

The pros have the best equipment, and while that’s important if you take the whole triathlon adventure seriously, you should probably hold off on purchasing that ultra BIKE until you know you’re going to stick to the sport.

The pros know the rules. For example, you can be disqualified for drafting — riding directly behind another cyclist to cut down on the wind resistance you have to face — in the cycling part of the race. On the other hand, drafting as a swimmer is perfectly legal and is recommended. One caveat: you have to trust that the swimmer ahead of you will follow the course. If he goes off course, so will you. As a beginning triathlete, you will be better off focusing on where you need to be in the water rather than trying to cut corners by drafting. Save that strategy for future races.

Better Plans

The pros know the opposition and are aware who is strong in which areas, and they plan accordingly. A triathlete who is very strong as a runner will not be concerned about being slightly behind after the swim and cycling phases. You can learn from this — even if your only goal is to finish — by not stressing if part of the triathlon doesn’t go well. You can still excel in your best area and finish feeling confident.

Pros know how to train. They adopt training schedules and stick to them. They use heart rate monitors to be sure they are training at the proper intensity with each workout.

Toe and foot cramps are THE WORST!!!! There can be a couple of reasons why you are getting them. The first is that you could be dehydrated. I know you hear that all of the time and don’t feel thirsty, but did you know the average human needs about 64 oz of water a day?  So see if you can increase your water intake.

The second is a matter of stretching. Start getting those calf muscles loosened, then move to the ankles and then your feet and toes. Warm, stretched muscles tend to respond better to swimming than those that have been cramped into tight shoos  all day.

On a personal note, I’ve been a swimmer for the majority of my life and never experienced toe/foot cramps until I took off some time and then re-entered the pool after a long break. I did find that if I resisted the temptation of pushing off of the wall in the pool, I was able to avert the cramps. Once my body got back into the swing of things, I could use the wall and have no problems with cramps.

I hope this will help you!

If you already know how to swim, the next step is to swim better. Better swimming could mean several things for a swimmer. It might mean increased swimming efficiency, faster swimming, or simply a more relaxed feeling while swimming. These will get you on your way to being a better swimmer.

So, you want to improve your swimming ability or swim competitively, but aren’t sure about the next step to swimming – or you have taken time off and want to get back into the swimming pool? How should you start swimming if you are a beginner, newbie, or novice (or starting swimming again), and once you do, what next? Here are a few things for swimmers to keep in mind as you splash through the swim pool.

• Set realistic, challenging steps to help you meet your objectives. What do you want to accomplish? Improved fitness? Racing ability? Alternate workout opportunities for cross training? A faster (or easier) first leg for your triathlon? Set goals for each workout; what do you want to get done today?
• If possible, find a local swim team.
  It may be a USA Swimming, United States Masters, YMCA, or other type of team. Finding one that works for you can be a big plus for getting into the swimming routine. Besides the help that a little peer pressure provides, it can give you other sources of input as you develop and some social interaction to avoid monotony.
• If you don’t find a swim team that fits your needs, at least find a swimming pool.
  You can easily succeed on your own – stay focused on your goals and pack your workout gear the night before – this really helps the “I forgot it” self excuse. If you have a choice, find both an indoor and outdoor pool to prevent interruptions in your routine due to inclement weather.
• Determine a weekly swim training schedule.
  You will need to plan three to five 30 to 60 minute swim workouts each week (not including the time you spend changing into your suit or talking with the lifeguards). Do you want to work out at the same time each day, or vary your schedule? You might schedule longer workouts as you improve or if required by your goals.
• Gather swimming gear.
  You will want comfortable goggles, several competitive style suits (baggy trunks are good for the beach, but are like wearing hiking boots for a run), a waterproof wristwatch, and a swim cap (to keep your hair off of your face or to keep warm). Often, workout gear, such as kick boards, pull buoys, flippers, and hand paddles are available at the pool. Eventually, you may want to purchase these items for yourself, after you try several different styles to find what “suits” you best!
• Write a swim workout.
  If you are on a team, this may be done for you by your coach). You can design your own workout or borrow ideas from someone else. You will usually accomplish more if you write down a specific workout and follow it. You may even make a season or yearly plan, and base your daily workouts on those guidelines. Your first workouts should be easy, as you build base mileage and work on your technique through the use of stroke drills. Include at least an adequate warm-up, main work set, and cool down. There will always be days when you want to get in and “just swim a few laps.” This is fine – just be sure to get in the pool regularly.
• Get started swimming
  Remember, as with any exercise routine, make sure that you are in an adequate state of health to start swimming. If in doubt, check with your physician. As you progress, keep track of your accomplishments in a training diary. Also remember to follow some simple rules of etiquette – swim counterclockwise in your lane (if that is the way it is done in your area), stay off of the person’s feet in front of you, and if you need to spit, use the gutter!
• Now that you are in swimming shape, you may want to compete.
  There are many possibilities. A few are Masters, Age Group, Park and Recreation, Open water, and Postal competitions. Find meets and choose races based on the goals you have set. They should present a slight challenge at first. As you gain experience and confidence, move up to increasingly more challenging events. This will keep you moving forward as you develop your swimming fitness.

The benefits of breath holding swimming:

• High intensity swimming workouts can be simulated at moderate intensity swimming efforts by using controlled breathing patterns.
• Controlled breathing does not simulate altitude training or its resulting metabolic adaptations.
• Controlled breathing may result in a lower than expected heart rate response, meaning that if heart rate is used to measure level of effort, then the swimmer may appear to be working at a lower level of effort when they are actually performing at a higher effort level.

Here are a few examples of controlled breathing sets you could swim during your next workout:

• 8 x 25 @ 20-seconds rest, breathe 1, 2, or 3 times per 25.
• 10 x 50 @ 30-seconds rest, breathe every 4 strokes on the even swims (2nd 50, 4th 50, 6th 50, etc.), breath every 5 stroke on the odd swims (1st 50, 3rd 50, 5th 50, etc.).
• 6 x 75 @ 30-seconds rest, breathe every 3 strokes on the first 25, every 5 on the second 25, and every 7 on the third 25.
• 8 x 100 @ 30-seconds rest, breathe every 5 strokes on the first 50, every 3 strokes on the second 50.
• 1 x 500, breathe every 3, 5, 7, 9 strokes by 25, then repeat that pattern.

What does this mean? Maybe it means keep doing a few of those challenging, controlled breathing pattern sets, don’t try to monitor them using the same heart rate levels that you might use for other swim sets, and know that they may help you be a better swimmer but not for the reasons you might think. Maybe they have a stronger influence just because they are harder? Maybe part of their overall training impact is psychological? More studies need to be done to find more answers.

Swim On!

If you are coming to the triathlon with a history of strong athletic competition, and especially if you are a good swimmer, you may be a good candidate for an Olympic-distance triathlon, also known as a standard triathlon. Many skilled athletes look to the triathlon as a challenge worth meeting, and the best of them can actually earn a living as triathlon professionals. Imagine putting that occupation on your resume. It’s a whole different situation if you are not a seasoned athlete or if you are very inexperienced in one of the disciplines, especially swimming. In that case, you should start with baby steps. That usually means a competition with shorter distances.

Do not be turned off by triathlons that are organized primarily or solely for beginners, often called “newbies” by veteran triathletes. If you are a beginner, that’s the kind of race you should look for.

Sprint to Success

An Olympic-distance triathlon will always be the same: swim of 1.5 kilometers (.93 miles), 40K bike ride (24.8 miles), and a 10K run (6.2 miles). The Ironman Triathlon consists of a 2.4-mile swim, 112-mile bike ride, and a 26.2- mile run. If you are a beginner, don’t even think about the Ironman or its cousin, the Half Ironman, at this point.

By contrast, the so-called “sprint distance” is not standardized and can feature a swim as short as 300 yards, but more and more organizers of sprint triathlons are choosing a half mile (750 meters) for the swim, 12 miles (20K) for the bicycle ride, and a 5K (3.1 miles) run. These distances are doable for just about anyone with ten to twelve weeks to train and the will to devote to it. These are the races first-time triathletes should target.

The Swim’s the Thing

As you begin planning for your first triathlon and reviewing the various races in your area, focus on the length of the swim. For most new triathletes, the swim competition will be the most difficult segment. The shorter the swim portion of the race, the greater the chance that your first venture into this new world will be a positive experience.

A good way to determine whether you can handle a half-mile swim in a triathlon is to test yourself in a pool. Visit your health club and see if you can swim without stopping for twenty to thirty minutes. If you can do it or come close, you are on your way.

The key point is this: if you get in trouble in the cycling or run portion of the race, you can stop and deal with your problem, walking for a stretch or coasting on your bike. In fact, if you have problems in the third phase (running), you can walk in if you must. You will do what you must to avoid having to quit.

Once you’re in the water, however, your options for dealing with trouble are severely limited. That’s not to say that triathlon organizers don’t take safety precautions. They do. The umbrella organization — USA Triathlon(USAT) — is very safety oriented, and no one can participate in a triathlon without the requisite insurance. Even considering how committed to safety everyone will be, if you have difficulty in the swim and have to be pulled out of the water into a boat by one of the course monitors, your race is over.