St Kilda Triathlon Club Coach on Strength Training & Off Season Running For Triathletes
For triathletes looking to make significant improvements before the next race season kicks off, the winter period is the perfect opportunity to build strength and sharpen run technique and speed. By incorporating targeted strength training and strategically racing run events, you can set yourself up for a breakthrough season.
Strength Training: The Foundation of Performance
Many triathletes neglect strength training during the season, focusing instead on swim, bike, and run volume. But the off-season offers the perfect window to build strength, improve mobility, and correct muscular imbalances that can lead to injuries.
Benefits of Strength Training for Triathletes:
Injury Prevention: Stronger muscles and joints withstand higher training loads and reduce the risk of overuse injuries.
Increased Power: A stronger core and legs translate to better efficiency on the bike and a more powerful run stride.
Better Running Economy: Improved strength enhances neuromuscular coordination, meaning you can maintain speed with less effort.
At St Kilda Triathlon Club, our strength and conditioning sessions focus on functional exercises tailored for endurance athletes. Squats, mobility, lunges, and core work all play a crucial role in preparing your body for the demands of triathlon training.
Running Races: Speed and Mental Toughness
The off-season is also a great time to test yourself in running races, from 5Ks to half marathons. These races provide an excellent way to maintain motivation, build speed, and gain race-day experience without the full demands of triathlon.
How Running Races Improve Triathlon Performance:
Develops Race Sharpness: Even if your “A” race is months away, testing yourself in a race setting helps refine pacing, mental strategies, and race-day execution.
Builds Speed and Endurance: Training for shorter races often involves intervals and tempo efforts that enhance both aerobic and anaerobic capacity.
Keeps You Motivated: Without an immediate triathlon goal, having run races on the calendar helps maintain focus and drive.
St Kilda Triathlon Club will be racing a mix of road and cross country events this pre-season. YOu can see the team races on our Events Page. Adding these to your race schedule will keep you engaged, and will also allow you to stay connected with the racing community during the off-season.
Structuring Your Off-Season Plan
A well-balanced off-season program combines strength sessions with focused run training while maintaining enough swim and bike volume to ensure a smooth transition into race season.
Sample Weekly Off-Season Plan:
2 Strength Sessions: Focus on lower-body, core, and functional movements.
3-4 Run Sessions: Include one speed workout, one hill session, and one longer endurance run.
2 Bike Sessions: Keep a mix of aerobic base work and strength-focused hill efforts.
2 Swim Sessions: Maintain technique and feel for the water.
Start Now for a Stronger Season Ahead
The off-season isn’t just a break—it’s an opportunity. By prioritising strength training and running races, you’ll return to triathlon season fitter, faster, and more resilient. At St Kilda Triathlon Club, we offer structured strength and running programs designed to help you make the most of your training. Join us and set yourself up for your best race season yet!
