The Triathlete's Strength Training Formula | EP#81

That Triathlon Show

This is the ultimate guide to strength training for triathletes. I explain the why, how, when and any other questions you can think of related to strength training for triathletes. One thing is clear - strength training, when done right, has massive benefits for triathletes. This guide will teach you how to get it right. IN THIS EPISODE YOU'LL LEARN ABOUT:

• Triathlon, running, and cycling performance benefits from strength training
• What type of strength training to do - heavy-weight, low-weight, explosive, or plyometrics?
• What order to do strength and endurance training in
• An example strength training program (the Mikael Eriksson Formula)
• How to plan you're training so you don't get interference effects between strength training and endurance training

SHOWNOTES: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW for 15% off any products. Ventum - The ultimate triathlon bikes, using technology from fighter jets and Formula One race cars. Easier to build, pack, and travel with than any other tri bike. Get 110% of the value of your old bike towards the purchase of a new Ventum bike. LINKS AND RESOURCES:

• Science Triathlon Conference 2015 - 03 Inigo Mujika Eng
• Paavolainen 1999 - Explosive-strength training improves 5-km running time by improving running economy and muscle power
• Saunders 2006 - Short-term plyometric training improves running economy in highly trained middle and long distance runners.
• Berryman 2010 - Effect of plyometric vs. dynamic weight training on the energy cost of running.
• Barnes 2015 - Strategies to improve running economy
• Paton 2005 - Combining explosive and high-resistance training improves performance in competitive cyclists.
• Aagaard 2011 - Effects of resistance training on endurance capacity and muscle fiber composition in young top-level cyclists.
• Ronnestad 2011 - Strength training improves 5-min all-out performance following 185 min of cycling.
• Ronnestad 2015 - Strength training improves performance and pedaling characteristics in elite cyclists.
• Millet 2002 - Effects of concurrent endurance and strength training on running economy and .VO(2) kinetics.
• Hausswirth 2010 - Endurance and strength training effects on physiological and muscular parameters during prolonged cycling
• Docherty 2000 - A proposed model for examining the interference phenomenon between concurrent aerobic and strength training.
• Garcia-Pallares 2012 - Strategies to Optimize Concurrent Training of Strength and Aerobic Fitness for Rowing and Canoeing
• Denadai 2017 - Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis
• Berryman 2017 - Strength Training for Middle- and Long-Distance Performance: A Meta-Analysis
• 2016 - Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials
• Murlasits 2017 - The physiological effects of concurrent strength and endurance training sequence: A systematic review and meta-analysis
• Ronnestad 2013 - Optimizing strength training for running and cycling endurance performance: A review
• Vikmoen 2017 - Heavy strength training improves running and cycling performance following prolonged submaximal work in well‐trained female athletes
• Mikkola 2011 - Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners
• Yamamoto 2010 - The effects of resistance training on road cycling performance among highly trained cyclists: a systematic review.
• Building a plyometrics program for distance runners
• One Rep MAX (1RM calculator)

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