Specific body-building for triathlon
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.
For logged member only: List of specific exercices for triathlon with video and explanation