Professional Triathlete
By
Ben VanBeekam and Debra Rink
Introduction
• A triathlete has to have muscle endurance
along with muscle power.
• Flexibility is important for a triathlete for proper
rotation for the run, bike, and swim.
• Aerobic capacity is important for production of
energy through oxidation of energy resources.
(carbohydrates, fats, proteins)
Continued.....
• Balance of fast twitch and slow twitch muscle
fibers is important to maintain strength and
endurance throughout an event.
• Maximal oxygen uptake is important for
degree of physical conditioning and
cardiorespiratory fitness.
Exercise Selection
•
Clean and Jerk
•
Depth push up
•
Squats
•
Supinated pull-up
•
Lunges
•
Incline Bench Press
•
Calf raises
•
Lat pull down
•
Leg press
•
2 handed overhead throw
•
Leg extension
•
V-sit ups
•
Leg curl
•
Oblique crunches
•
Box Jump
•
Reverse sit ups
•
Upright rows
•
Side plank dips
•
Seated rows
•
Bridge leg lifts
•
Bench dips
•
45 degree sit up
•
Bench Press
Purpose of Exercise
Selection
• Muscle Endurance is the main focus for a
triathlete, because endurance gives the
athlete the ability to exert himself/herself and
remain active for a long period of time, as well
as his/her ability to resist, withstand, recover
from, and have immunity to trauma, wounds,
or fatigue.
• Squats, lunges, calf raises, leg press, bench,
upright row.
Purpose of Exercise
Selection
Cont.....
• Upper and lower body hypertrophy refers to
muscle enlargement with an increase in crosssectional area of the muscle fibers. It is
important to gain before high intensity
endurance begins.
• Squats, bench, incline bench, seated row
Purpose of exercise selection
Cont...
• Flexibility is important for a Triathlete for proper
rotation for swimming. Important for running for proper
leg movement. Important for biking for proper aero
dynamic positioning.
• Arm swings, inchworm, lunge walk, walking knee lift,
walking over and under.
• Balance is important for a triathlete because it is used
to maintain the position of the body for a long period of
time.
• Core exercises, Medicine ball routines
Triathlete Macrocycle
Months
Seasons
December
Off-Season
January
Periods
February
Pre-Season
March
April
May
June
July
Competition Season
Preparatory Period
September
October
Competitive Period
Phases
Hypertrophy Phase
Endurance Phase
Maintenance Phase
Intensity
Moderate
Endurance
Moderate
75-80%
50-65%
70-80%
High
Moderate
Light
3-6 sets
2-3 sets
2-4 sets
8-12 reps
15-20 reps
8-10 reps
Volume
August
Rest Period
Tri Event
2X2 balanced Moderate
Microcycle
3X3 balanced
High
2X2 balanced
Moderate
2X2
Week 1
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Run
Bike
Swim
Rest
Bike
Weights
Swim
Weights
Run
Weights
Weights
3X3
Week 1
November
Post season Last
week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Run
Weights
Swim
Rest
Weights
Run
Swim
Bike
Bike
Run
Rest
Bike
Swim
Weights
Off season: Preparatory
Period
Pre Season: Preparatory
Period
Competition Season:
Competition Period
•1RM on Bench, Squat, Clean and Jerk
Testing @ beginning of off season, pre season, and
beginning and ending of competition season.
References
Baechle, T. & Earle, R. (2008). Essentials of Strength
Training and Conditioning (3rd ed.). National Strength
and Conditioning Association