Introduction:

• The more muscular a triathlete is, the stronger he is. But it also means carrying more weight and consuming more energy.
• A well-muscled frame helps avoid the occurrence of some injuries.
• By combining strength and stamina, aerobic power can quickly be built up.

Basic principles:

• The aim of body-building for triathletes is not to increase their muscular mass but to consolidate their muscles and increase their strength.
• With this in mind, it is advisable to perform exercises involving long repetitions with medium weights, such as 3 to 5 series of 15 to 20 repetitions.
• For triathletes, the muscles that require strengthening are, in order of importance: abdominal, lumbar, dorsal, quadriceps, hamstring, pectoral, triceps and calf muscles.
• Other muscles may also be trained according to individual needs and desires.

Suggestion:

• Combine a body-building session with a home trainer session.
• Warm up on the home trainer for 20 minutes.
• Then alternate, for several cycles, a body-building circuit and 5 minutes on the home trainer with a few sprints.
• Finish with 10 to 15 minutes recovery on the home trainer with a low resistance setting.

(not yet translated from french) Liste d'exercices : (films + explications)