How Strength Training Improves Endurance Performance
Why Boston Triathletes Can’t Ignore Strength Training
If you’ve ever struggled with late-race fatigue, felt stiff and inefficient on the run, or battled nagging injuries, chances are your strength training (or lack of it) is a missing link. Many Boston triathletes still believe strength work isn’t necessary for endurance sports, but the research—and my own experience coaching and treating athletes—says otherwise. See here to learn more on this topic!
The Science Behind Strength Training for Endurance
One of the biggest benefits of strength training is neuromuscular efficiency—how well your muscles work together to generate force. Research consistently shows that triathletes who integrate resistance training run more efficiently, generate more power on the bike, and swim with better technique.
I’ve seen this firsthand with the athletes I coach at Sisu Boston. One of my clients—a Boston-based triathlete training for a half Ironman—was dealing with hip fatigue late in long rides and tightness in her lower back while running off the bike. We identified weaknesses in rotational hip control and core stability, and within 8 weeks of consistent, well-programmed strength work, she cut over 4 minutes off her half-marathon time—without changing anything about her training otherwise.
How Strength Training Specifically Helps Boston Triathletes
Swimming: Dryland strength training improves stroke mechanics and shoulder endurance. Working on rotator cuff and scapular stability is key to maintaining technique during longer open water swims. Many triathletes ignore rotational core strength, but I’ve found that torso stability directly impacts stroke efficiency—especially in choppy open water swims like we get here in the Boston Harbor.
Cycling: Strength training enhances pedal efficiency, reducing wasted movement and fatigue. One thing I notice in Boston triathletes who come to me with low back pain/stiffness with cycling is that many lack adequate hip and core control, leading to an over reliance on low back muscles. Once we balance things out with targeted strength work, low back stress decreases, and they can hold power longer and in a more aerodynamic position.
Running: Strength work improves ground reaction force, making each step more efficient. Studies show it reduces energy cost by up to 8% (Paavolainen et al., 2017). I often see this with Boston marathoners-turned-triathletes who struggle with economy—once we incorporate proper posterior chain work (deadlifts, single-leg squats), their stride becomes smoother and more powerful.
See this blog article for specific exercises to get started with!
How to Implement Strength Training Without Overdoing It
If you’re a Boston-based endurance athlete, strength training should complement—not compete with—your swim, bike, and run workouts. I program strength work 2-3 times per week in the off-season, reducing to 1-2 times weekly in peak training. The key is prioritizing quality over quantity—just 30-45 minutes of well-designed strength work can make a massive difference in endurance performance.
The Strength Edge for Boston Triathletes
If you’re serious about getting faster, more efficient, and injury-resistant, strength training needs to be part of your plan. I’ve seen it work with athletes I coach and treat, and research continues to back it up. Whether you're training for your first Olympic triathlon or aiming for a Kona slot, adding strength work is one of the smartest ways to level up your performance.
Want to learn more? Book a 15-minute discovery call, and we can chat about how to refine your current strength training program for improved performance!
