Strength training : Triathlon-specific strength work
LoadOff-bike/run/swim sessions targeting posture, propulsion mechanics, and injury prevention.
Strength training for triathletes is not standard gym work : it targets functional muscle chains (core, glutes, hamstrings, shoulders). The most useful exercises for long-distance: squats and lunges (cycling and run power), planks and rotational core (swim posture), rows (water propulsion), unilateral exercises (hip stability in running). During base phase: 2 sessions/week of 30-45 min. In competition phase, reduce to 1 maintenance session.
In TriPaced:
In TriPaced, strength sessions are embedded in the weekly plan with a 'strength' or 'stability' label. Load is auto-adjusted by phase (base/build/peak) to avoid accumulated fatigue before key sessions.