Triathlete Strength Training: Exercises

According to Triathlete's Training Bible by Joe Friel, the 3 basic abilities for successful multisport racing are:

• Endurance
• Force
• Speed skills

Triathlete strength training helps improve the Force ability. Given it's still early in the 2010 season, now is a good time to get into the gym and lift some weights. What exercises do I do? (You may ask.) Well, for triathletes these are some exercises with load goals that help in your 3 disciplines:

• Squats (1.3 - 1.7 x Body Weight)
  
• Seated Row (0.5 - 0.8 x BW)
  
• Crunches
  
• Standing, bent-arm lat pull-down (0.3 - 0.5 x BW)
  
• Leg Press (sled) (2.5 - 2.9 x BW)

Good luck with your training!

My 2010 Race Season

03/27: California Ironman 70.3 (Oceanside, CA)
04/11: Santa Cruz Half-Marathon (Santa Cruz, CA)
05/01: Wine Country Metric Century (Santa Rosa, CA)
06/19: Tri 4 Fun #1 (Pleasanton, CA)
06/27: Giro de Peninsula Full Century (San Mateo, CA)
07/31: Full Vineman (Windsor, CA)
08/21: Tri 4 Fun #3 (Pleasanton, CA)
09/19: Tri 4 Real (Pleasanton, CA)
10/03: Rock n' Roll Half-Marathon (San Jose, CA)
10/24: SV Marathon (San Jose, CA)

Let me know if you are planning to enter any of these races so we can train together!