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Traditionally, endurance athletes tend to avoid the gym or other strength training because it might make them 'bulky,' adding extra weight during competitions and potentially reducing their flexibility. While they can't completely avoid it in their daily training, strength training is generally not a mainstream training program for endurance athletes.

This has led to strength training often being the most overlooked method and aspect for endurance athletes.

For a triathlete, although endurance and technique in the three sports are crucial during a race, strength training can provide additional advantages: better technique improvement, reduced fatigue during the race, lower injury risk, and increased energy reserves in the later stages of the race...

In simple terms, strength training can better serve triathletes, comprehensively improving their athletic performance.

1. Reduce injury risk

Strength training will give you stronger, firmer muscles and effectively increase your bone density, all of which can better protect your joints. This provides better protection during repetitive movements, reducing the risk of injury during training and competitions.

2. Improve athletic skills

As you age, muscle mass and endurance decline. However, incorporating strength training into your regimen can increase your endurance by building muscle, providing more energy support during training or competitions, making your movements more efficient.

3. Reduce muscle fatigue during competitions

Strength training not only increases muscle strength but also raises your lactate threshold, allowing you to push your physical limits during competitions.

So, how can triathletes better integrate strength training into their regimen?

The off-season or winter break is the best time for intensive strength training. During the competition season, athletes focus more on technique and endurance training. However, after long periods of competition or endurance training, the body can become overloaded, with accumulated injuries that don't heal, leading to 'overtraining.' Incorporating strength training during the off-season allows the body to rest while strengthening bones and muscles' tolerance to the impact of sports, preventing injuries and achieving better athletic performance.

Besides the off-season, you can incorporate a simple strength plan into your daily training to become a better all-around athlete, needing only 25 minutes per week. This will not only make you faster but also help you maintain peak condition during swimming, cycling, and crossing the finish line.

Swimming requires training your back, chest, and shoulder muscles. Cycling and running require strengthening your quadriceps, glutes, and leg muscles. Another key muscle group often referred to as the 'core muscles' includes the abdominal muscles, lower back area, and thoracic spine region. These muscles provide stability, support, and a solid foundation, allowing all parts of the body to perform at their best.

Four strength training exercises suitable for triathletes' daily routines:

1. Stand straight, holding dumbbells at your sides. Step forward with a large stride, bending your knees until your front thigh is parallel to the ground. Your front knee should be directly above your ankle. Do 10 sets of alternating legs, resting between each set.

You can try doing backward or side lunges to supplement and enhance joint mobility.

2. Stand upright with a slight forward lean, starting with a slight bend at the elbows, extending your arms outward until your back is straight. Hold for a few seconds, then slowly lower. Do two to three sets of 10 reps each, gradually increasing the number and duration over time.

3. Stand straight, holding dumbbells. Slowly bend at the hips while keeping one foot on the ground, lifting the other leg into the air. Let your arms hang down, trying to maintain a straight line. Alternate legs for four sets, holding each for 10 seconds.

4. Lie on the ground with your knees bent and feet flat, placing a weight, such as a dumbbell, on your hips. Slowly lift your hips up. Hold for a few seconds, then slowly relax.

You can try lifting one leg up.

Additionally, doing planks more often can be very effective for core muscle training and doesn't require any additional equipment.

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