Will Strength Training Make Me A Better Athlete? | GTN Coach's Corner

Is training in the gym really worth it? How do you properly look after all that expensive kit? Does strict run form actually matter? Mark's here to answer all your Triathlon related questions on this week's Coach's Corner.
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[@gtn]

Did you find this video helpful? Let us know!

[@trbeyond]

100% agree on importance of working with a strength coach to make sure form is correct. BUT I am not sure I agree with the suggestion of 8-12 reps. Instead, focus on heavy weights and lower reps with great form and explosive movement. Plenty of rest between sets. Hit the key movements like squats, deadlifts, presses, pulls, pushes and some core and you’ll be far better off than most.

[@karlschmidt313]

I was surprised by that line too, I have mostly heard the suggestion that endurance athletes get plenty of endurance training and have the most to gain from higher-weight, lower-reps to build neural drive and strength. If someone is totally new to strength training maybe it doesn't matter where they start though.

[@georgewilley9609]

Another week of great answers!!!!!

[@stevekahl6207]

On the weight training, spot on. Good form is key to improving performance as well as to avoid injury. Start "light", 8-10 reps, and work from there.

[@JA-ut8fi]

Great video as always. I could watch heather run all day.

[@jobanski]

Great questions!

[@nataliamartinkova]

Thank you, Mark!

[@martyf.8088]

These videos are very helpful. What are the best 5 outside exercises to do before going for a short/medium/long run? Thanks.

[@mauricecarloceniza3487]

Do mobility then strength training, multi planar movements and unilateral exercises to correct imbalances then compound lifts, always do the exercises with correct form😊👌🏽

[@matthewtorto1053]

Hey guys, I'm training for a half marathon sub 90 time and was going off the 12 week training plan video that you guys had. I'm currently week three into the 12-week and was going to use this as a recovery week. My question is what should a recovery week strictly look like four or five easy runs, possibly adding in some hills at low intensity? Last week my two easy runs were 50 minutes long as well as my long run but this week I was going to drop it down 10% and then next week up it back 10%? Any advice would be great thank you!#GTNCoachesCorner

[@basvanesch1741]

#GTNcoachscorner I am training for IMNZ and have some extra time over the holidays. Any tips and suggestions for a ‘training camp’ at home maximising benefit but avoid training fatigue? Thanks

[@andrewthornton6192]

Weight training off season 5x5 85% of 1RM with rest between sets and full body workout twice a week, barbell session 1 session and dumbells the other. I then move into higher end reps and lower weights and more tri specific during training

[@bikeanddogtrips]

have you recovered from your strava-feed spamming session last week, Mark? The new ultra thin transparent watch you have on looks quite interesting . I'm guessing it is solar powered too 🤣🤣

[@thewestdepererunner8423]

#gtncoachescorner What is the best way to get some hard running workouts done during the winter when all of the roads are covered in ice and snow? I usually get most of my intensity sessions in via cross country skiing in the winter, but I am looking for a solution to the constant slipping on ice. I just don't feel like I am getting the same benefit from the treadmill. Thanks!

[@levbobrov1398]

Hi GTN, thanks for these videos! I have a question. My perceived effort when riding on an indoor trainer is usually much higher than when I ride outside. I use the same bike and the same power meter (the one on the bike) for both. However, if I use the same FTP, my sub-threshold intervals (15-20min) are absolutely unbearable, while if I ride outside, it feels much more doable. Is this common? What can be the reason for this? Thanks! #GTNCoachesCorner

[@seascape]

Is a 60-min session with weights comparable to doing smaller sessions targeting specific muscle groups, such as arms, shoulders, legs, etc., throughout the day? i.e., do arms for 15 mins, rest for 30 mins, then legs for 15 mins? I spend most of my day in online video / telephone conferences, but there are sufficient breaks that I could do some lifting while I wait.

[@timobrien256]

What do you think of run/walks as a way to build ur base for a half marathon? Following hip replacement surgery I am using it to build my base….5/1 minute run/walks. My longest has been 19miles and I am getting faster utilizing it in an 80/20 training format.

[@elliottdickenson8743]

#GTNcoach'scorner Can you get some advice on returning to training after isolating for 10 days or more with no access to indoor equipment. Can you jump straight in where you left off or should you gradually return to training over a week or so? This is of course if you feel well enough to start training again.

[@InmAncalagon]

Agree with the rest but it makes absolutely no sense to lift in that rep range for endurance athletes except at the start of a weight training program to get used to the exercises. All the studies on lifting for endurance athletes found significant improvements in running economy when you lift for max strength (5 reps or less). 10 reps or more is strength endurance which isn't very beneficial for runners (or cyclists) since we're already doing this in our sport all the time. Best lifts would be deadlift and squat. Supplementory lifts could be chosen from for example lunges, split squats, good mornings, calf raises, leg press, step ups, farmer's walk. I'd put most emphasis on the posterior chain.

[@Gilmore36]

#GTNCOACHESCORNER Merry Christmas all at GTN My question what is the best way to put on the elastic laces correctly and as well what way should I have the elastic laces set up in transition for a quicker transition from bike to run??

[@SirAdammmmm]

My 2 cents with weight training. Train heavy loads and less volume. 5x5 is about as much as you should do, could even periodise with a 531 program.. You are getting endurance from your 3 sports, you want to gain strength from strength training not endurance. Most important is that you're lifting these loads with good form to prevent injury. Always leaving at least 1-3 reps in the tank

[@amberkennedy3853]

#GTN coaches corner: Hey guys I used to do triathlons, but I stoped ever since COVID hit, and I want to get back into them. How do you think I should start out again? How long should I train for before I schedule my race. I’m 19.

[@ezeddie9747]

My question is diet. The body needs salt. But salt creates high blood pressure. And the other foods and sports drinks that may create high cholesterol

[@jonathanzappala]

Sports drinks do make high cholesterol, there is no cholesterol in them only electrolytes and sugars.salt doesn’t necessarily create high blood pressure. You need the correct amount of salt, NaCl in your diet for the amount your body uses. That’s based on the amount of exercise you do, but also highly individual to you. Blood pressure is also regulated by the sympathetic/parasympathetic nervous systems. It’s all individual, you’d have to go to a doctor and get a blood test for cholesterol, and you can test your own blood pressure.

[@RenaissanceWW]

I struggle integrating gym work during on season training with all 7 days of the week booked with at least 1 of the 3 sports. How many days a week should I be trying to get to the gym? I suppose I could add it to my swim days (2 days/week) Is one day of strength work enough to make a difference/improve strength or only sufficient to maintain current fitness? #GTNCoachesCorner

[@jimjamthebananaman1]

You really need at least 2 sessions a week of QUALITY weight lifting to reap the benefits (emphasis on quality). On your lighter train days like swim days would be ideal

[@Health_Wealth1]

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