Best Strength Exercises for Boston Triathletes

Firstly, Should Triathletes Strength Train?

Short answer: YES!!! See here for a more detailed explanation as to why strength training is an absolute MUST for Boston triathletes.

Top Strength Training Exercises for Faster Swimming:

To enhance swimming performance, exercises such as pull-ups, lat pull-downs, and bench presses are highly effective. These movements strengthen the back, shoulders, and chest, which are heavily utilized during swimming strokes. Often times, doing some combination of single arm exercises can be helpful to correct any imbalances as well.

Incorporating core exercises like planks and medicine ball twists can further improve stability and rotational strength, allowing for more effective and powerful strokes. By focusing on these exercises, swimmers can achieve greater propulsion in the water and maintain better body position.

Best Strength Exercises to Improve Cycling Power:

For cyclists, leg strength is paramount. Squats, deadlifts, and lunges are foundational exercises that build the quadriceps, hamstrings, and glutes, which are all critical for generating power during pedaling. Strength training can particularly help with going up hills faster or tolerating longer races when more fatigue starts to set in.

Additionally, incorporating exercises like calf raises can enhance the strength of the lower legs, contributing to better pedal efficiency. Strength training for cycling not only improves speed but also enhances endurance, allowing Boston cyclists to maintain high performance throughout the ride.

Strength Training Movements to Help Running Efficiency:

To improve running efficiency, triathletes should focus on exercises that enhance leg strength and stability. Movements such as step-ups, single-leg squats, and hip thrusts are excellent for targeting the muscles used during running. Again, single leg exercises are a must in that running is a single leg dominant activity, and double leg strength training can often mask any weaknesses on one side.

Moreover, incorporating plyometric exercises like box jumps can boost explosive power, which is beneficial for sprinting and hill workouts. By developing strength in these areas, Boston triathletes can improve their running form, increase speed, and reduce fatigue over longer distances.

Find Yourself a USA Triathlon certified Coach in Boston!

If you have any questions, find a professional who can lead you in the right direction. Your coach should be able to build you strength training workouts that complement your swim, bike, and run (or be able to refer you to someone that can!) This training should make you more resilient and keep you injury-free, not make you sore to the detriment of your prescribed workout.

Want to learn more? Book a FREE 15-minute phone call, and we can chat about how to implement a strength training program into your training plan.