Help perfecting my weight training - Triathlon Week

jtwhitmor · 10-13-2003, 02:21 PM

I have read quite a bit on weight training during triathalon training. Currently my routine is 3 to 1 days a week (depending on the stage in my season) and I try to work all the major muscles including my core. Where I'm feeling lost is determining what weight I should be lifting. I focused on Joe Friel's book and have tried to follow his plan but it seemes to be giving me unrealistic goals and I get bulky and feel slow. I haven't seen anything that talks much about womens specific lifting at all. Does anyone have sources or suggestions I'd be much obliged.

JustsayMo · 11-28-2003, 07:50 AM

My cycling coach recommended that the last rep in the set should be the last rep you could possibly do without help from a spotter.

For beginning strength training he recommended doing 12+ reps pre set, but not so many that it's an aerobic workout.

Once the body has adapted (several months), lower rep sets (2-6) were used to maximize strength gains. The programs were similar to powerlifting routines. Strength was the goal, not size. While cycling doesn't have weight divisions that powerlifting does, the desire to not put on a lot of bulk is the same.

I didn't begin lifting until I was 35. ALL of my personal bests are after I began lifting... My only regret is that I didn't begin earlier.

jtwhitmor · 11-30-2003, 08:04 AM

Justsaymo-Thanks for the reply. I have probably been lifting to much later in the season. Thanks for the advice.
jtwhitmor

JustsayMo · 12-10-2003, 07:04 AM

[Only registered and activated users can see links. ] is an excellent women's specific site. The site is VERY well done. It debunks a lot of weightlifting myths and has links, workouts etc. It's one of my wife's favorite sites... Not a bad read for men either.