As we have already determined, Resistance training is more than just lifting weights an hour or two a week.

It can be made into a fully periodized program of its own, and as long it parallels what you are currently doing in the pool, on the bike and the run, will play a major role in your desired performance gains.

What I mean when I say "parallels what you are currently doing in the pool, on the bike and the run", is that it the body responds to stimulus in different ways biochemically.

Without going into to much depth, for example, a running, speed interval set, results in the release of certain Anaerobic enzymes and hormones that in turn lead to the improvements that we see as improvements in our ability to run faster.

A Base run leads to the release of a completely different group of Aerobic enzymes and Hormones that allow you to better utilize Lipids for energy, improve your running economy etc.

The different types of Resistance Training (Muscle Endurance, Hypertrophy, Strength and Power), also have a very definite and specific impact on the body and its performance.

Combining 2 training stimuli, with 2 different desired outcomes (Improved Aerobic fitness (Running) VS Improved Explosive Power (Resistance Training), will have a detrimental impact on the overall improvement of your Aerobic Fitness and your gains in explosive Power.

Here is a simple breakdown of how to line up your Resistance Training (RT) with your Triathlon Training:
  • Post and Off Season training TT + Prehabilitation / Rehabilitation RT.
  • Pre-Season and Early Season TT + Muscle Endurance & Strength RT
  • Late Season & Early Competition TT + Strength and Power / Explosive Power RT
  • Competition season TT + Power/Explosive Power and Maintenance.

This very basic breakdown of how to combine the different components will ensure that you get the results you are looking for, avoid Over Training and

James Greenwood is a competitive tri and multisport athlete currently training for Ironman Canada 2009. A level 1 Triathlon Coach, he holds a post graduate degree in Exercise Science, and is a Certified Strength and Conditioning Specialist through the NSCA. James is also currently the resident health and fitness programs expert at, and has starred in a number of multisport specific fitness videos.
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