{"id":1926,"date":"2016-10-21T14:34:08","date_gmt":"2016-10-21T21:34:08","guid":{"rendered":"https:\/\/www.triathloncanada.com\/strength-training-exercises-for-triathletes\/"},"modified":"2017-04-19T12:09:24","modified_gmt":"2017-04-19T19:09:24","slug":"strength-training-exercises-for-triathletes","status":"publish","type":"post","link":"https:\/\/www.triathloncanada.com\/fr\/strength-training-exercises-for-triathletes\/","title":{"rendered":"Strength Training Exercises for Triathletes"},"content":{"rendered":"<p>[et_pb_section bb_built=\u00a0\u00bb1&Prime; admin_label=\u00a0\u00bbsection\u00a0\u00bb][et_pb_row admin_label=\u00a0\u00bbrow\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime;][et_pb_text admin_label=\u00a0\u00bbText\u00a0\u00bb background_layout=\u00a0\u00bblight\u00a0\u00bb text_orientation=\u00a0\u00bbleft\u00a0\u00bb use_border_color=\u00a0\u00bboff\u00a0\u00bb border_color=\u00a0\u00bb#ffffff\u00a0\u00bb border_style=\u00a0\u00bbsolid\u00a0\u00bb]<br \/>\nby Allie Burdick<\/p>\n<p>The off season is a great time to begin a strength training program for triathlon. Working to build power and strength through the fall and winter will pay off with better performance and a reduced risk of injury in the spring and summer months.<\/p>\n<h3>Why Strength Training is Important<\/h3>\n<p>The ability to generate force in a wide range of motions is key to how well you swim, bike, and run. Weak or inflexible muscles will generate less power and are more susceptible to injury.<\/p>\n<p>Surging through the water, climbing hills on the bike and staying fast with good form on the run, are all reasons triathletes need to strength train. And, <a href=\"https:\/\/home.trainingpeaks.com\/blog\/article\/age-and-performance\">if you\u2019re an athlete over 40<\/a> or have had multiple injuries, building strength and staying flexible is especially important.<\/p>\n<h3>Key Muscle Groups for Triathletes<\/h3>\n<p>The muscles you rely on for your swim are your lats, chest, and shoulders. For the bike and run you need strong quads, glutes, hamstrings, and calves. Your <a href=\"http:\/\/home.trainingpeaks.com\/blog\/article\/core-strength-for-athletes-a-workout-to-improve-performance-and-prevent-injury\">core<\/a> also needs to be strong to transfer power from your upper to your lower body and to keep good form for the duration of the race.<\/p>\n<h3>Triathlete Strength Exercises<\/h3>\n<p>You do not need a gym membership for the majority of these exercises and there are a many <a href=\"https:\/\/home.trainingpeaks.com\/blog\/article\/year-round-strength-training-for-triathletes,-part-1-the-off-season\">training plans and routines<\/a> that require little or no equipment. Try the following exercises as your base before moving to <a href=\"https:\/\/home.trainingpeaks.com\/blog\/article\/transferring-strength-from-the-gym-to-the-road-for-triathletes\">more compound movements as you progress<\/a>.<\/p>\n<h4>Deadlifts<\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1225 size-full\" src=\"https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-deadlifts.jpg\" alt=\"\" width=\"700\" height=\"436\" srcset=\"https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-deadlifts.jpg 700w, https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-deadlifts-300x187.jpg 300w, https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-deadlifts-400x250.jpg 400w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h4>Squats<\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1228 size-full\" src=\"https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-squats.jpg\" alt=\"\" width=\"700\" height=\"436\" srcset=\"https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-squats.jpg 700w, https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-squats-300x187.jpg 300w, https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-squats-400x250.jpg 400w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h4>Overhead presses<\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1229 size-full\" src=\"https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-overhead-presses.jpg\" alt=\"\" width=\"700\" height=\"436\" srcset=\"https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-overhead-presses.jpg 700w, https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-overhead-presses-300x187.jpg 300w, https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-overhead-presses-400x250.jpg 400w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h4>Tricep extensions<\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1230 size-full\" src=\"https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-tricep-extensions.jpg\" alt=\"\" width=\"700\" height=\"436\" srcset=\"https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-tricep-extensions.jpg 700w, https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-tricep-extensions-300x187.jpg 300w, https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-tricep-extensions-400x250.jpg 400w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h4>Planks<\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1231\" src=\"https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-planks.jpg\" alt=\"\" width=\"700\" height=\"436\" srcset=\"https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-planks.jpg 700w, https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-planks-300x187.jpg 300w, https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-planks-400x250.jpg 400w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h4>Lunges<\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1226\" src=\"https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-lunge.jpg\" alt=\"\" width=\"700\" height=\"436\" srcset=\"https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-lunge.jpg 700w, https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-lunge-300x187.jpg 300w, https:\/\/www.triathloncanada.com\/wp-content\/uploads\/10269-how-to-start-strength-training-for-triathletes-lunge-400x250.jpg 400w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<blockquote><p>About the author<\/p>\n<p><em>Allie Burdick is an ACE certified personal trainer and fitness instructor. She has been running and competing her entire life and was recently part of Team USA in duathlon and will be competing at triathlon nationals in 2016. Her writing has appeared in Runner&rsquo;s World, Women&rsquo;s Running and ESPNW. She blogs about triathlon and marathon training at <a href=\"http:\/\/vitatrain4life.com\/\">VitaTrain4Life.com<\/a>.<\/em><\/p>\n<p><a title=\"View more posts by Allie Burdick\" href=\"https:\/\/www.trainingpeaks.com\/blog\/author\/aburdick\/\">View more posts by Allie Burdick<\/a><\/p><\/blockquote>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>by Allie Burdick The off season is a great time to begin a strength training program for triathlon. Working to build power and strength through the fall and winter will pay off with better performance and a reduced risk of injury in the spring and summer months. Why Strength Training is Important The ability to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2144,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[55,62],"tags":[],"class_list":["post-1926","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingpeaks","category-trainingpeaks-fr"],"yoast_head":"<title>Strength Training Exercises for Triathletes - Triathlon Canada<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.triathloncanada.com\/fr\/strength-training-exercises-for-triathletes\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Strength Training Exercises for Triathletes - Triathlon Canada\" \/>\n<meta property=\"og:description\" content=\"by Allie Burdick The off season is a great time to begin a strength training program for triathlon. Working to build power and strength through the fall and winter will pay off with better performance and a reduced risk of injury in the spring and summer months. 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