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2006/05/15, 05:40 PM
So I found myself getting bored with arbitrarly building muscle and decided to take on a new fitness challenge. I've always been a competitive person but rarely when it came to ahtletics since I was out of shape most of my life. I decided to sign of for a Triathalon which is a whole knew ballgame then just practicing general fitness.
Now I have my swimming, biking, and running training regime set up it my liking, set up on a 10 day split containing various endurance days, sprinting days, and one day in which I do all three events the required distance.
I have three months to get ready, I checked and the one I signed up for is considered a sprint triathlon, half mile swim, 5k run, 20k bike, certainly doable.
Now we all know that weightraining can be extremely helpful in any sport in improving performance. I don't think a pure muscle building routine is what I need. I'm thinking of cutting out a lot of isolation excersizes for the relatively unimportant show muscles.
I'm planning on focusing primarly on the major compound lifts, the squat, deadlift, and powerclean.
Other excersizes I have on my list currently:
Bench Press (decline, flat, incline... 1 per workout)
Narrow Grip Bench
Pushups (varying sorts)
Pull ups
Chin Ups
Bicep curl/arnold combo lift
dips
Ab Routine (2x week)
calf raises (seated/standing)
It seems to me that a triathlon is about maximizing body performance not individual muscle strength so I'm really trying to train my body as a whole with excersizes that hit lots of muscle groups
I normally aim for 6-8 reps though I'm wondering if now is the appropiate time to go for that 10-12 range. I'm trying to think of how to cut up these excersizes into a split as since they are compound lifts a lot of them seem to criss cross into eachother. I'm thinking making a 72 hour split each including 2 of the three major compound lifts and then 3 sets of each of the minor lifts listed with reduced resting time inbetween each set. though still that might be time consuming, I like to keep my lifts around 45-60 minutes if possible, after that I really feel like I start to burn out as my blood gycogens stores have plummited by then plus I'm going to be likely throwing in some kind of cardio on top of that.
If any of you have some helpful advice on making a solid weight training routine for a novice triathlete it would much be appreciated.
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2006/05/16, 09:31 AM
I'm planning on doing a sprint-Tri in August as well. Looks like a similar wt focus that I have planned. My main concern is just how to fit in all of the training. How are you splitting the swim,bike, running along with the wt training during the week?
FYI, there's a great website called www.beginnertriathelete.com
Good Luck!
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Even if you are on the right track, you will get run over if you just sit there.
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