As an endurance coach and athlete, I was skeptical about the value of lifting heavy as it pertains to endurance performance. After all, what good is toting around six plus pounds in upper body mass over the course of the 140.6 miles of an Ironman triathlon? I mean, I worked my butt off to drop those (and any other) extra pounds to improve my power to weight ratio, right? This is just one of the many misnomers I have found that exist in the perceptions that many endurance athletes have about strength training. Specifically, what I call, “lifting heavy.” Granted, this is a relative term, but the reality is, many endurance athletes don’t do enough strength training. Period.
Triathletes, in particular, are often characterized by their lean, slight frames with little to no extra physical “baggage” along with a Type A personality—both of which are counter-intuitive to the culture of the large, “bunchy muscled Lifters” who are often much more laid back. Let me explain.
Triathletes and most endurance athletes (with the exception of ultra-runners who are a different breed altogether) opt for the latest technology that can tell them how many watts, how many strokes or strides are being delivered at what heart rate and level of exertion, right down to vertical oscillation, and contact time everytime their foot hits the ground, while their “heavy lifting counter-parts (especially in CrossFit) opt for a back to basics “box” containing copious amounts of very heavy weights, tires, steel rigs, and little else. Diets and nutritional strategies could not be more polar opposite: One group opting for animal proteins, fats, and plants. While the other live and die by the nemesis of the muscle builders and Crossfitters; grains and sugars wrapped up in a million different favors, energy gels, drinks, and chewables. The two are deft by comparison.
Yet, there exists a physiologically synergistic (though often mentally volatile) relationship between these two disciplines that too often is not explored, exploited, or capitalized on nearly enough by either camp. True, on the surface it appears a clash of the cultures. However, when explored at a deeper level, the benefits for “Lifters” and CrossFitters to train like endurance athletes, and visa versa, are undeniable. The value in accessing and exploiting both the anaerobic and aerobic systems is hugely beneficial for those looking to become better, well rounded athletes, if/when prescribed properly. Additionally, since when is building balanced, functional strength not an asset to any athlete? I have had extraordinary success with my athletes by including strength training of all types as part of their endurance programming, regularly during the race season and using it as a primary exercise medium during the off season.
The natural relationship between the development of slow twitch muscle fiber, also known as Slow Oxidative (SO) and aerobic fitness is where the endurance athletes make their living. Conversely, development of fast twitch muscle fibers: type IIa, also known as Fast Oxidative-Glycolytic (FOG) and type IIb, Fast-Glycolytic (FG) is the bread and butter of the “Lifters” who rely upon developing this group for maximum strength gains that can be used at the high intensity required by CrossFit and many heavy lifting programs. It is important to note that muscles are made up of all these fibers and distribution of these fibers is dependent on training, genetics, and the function of the muscle it serves. Without getting into what could a be a painfully tedious biology diatribe, suffice it to say that since muscles contain all of the above mentioned fibers, in order to achieve optimal athletic performance it is imperative for endurance athletes to develop both the FOG and FG muscle fibers in addition to SO fibers to help maximize the potential to access all sources of energy within the muscles. On the other hand, more “Lifters” would be well served to develop the SO (resists fatigue) muscle fibers to help build the capacity of sustainable energy release for longer periods of time to help offset the rapid rate of fatigue that occurs in the FG fibers (easily fatigued) and to a lesser extent the FOG (some fatigue resistance) group.
Oh, and let’s not forget the undeniable value of developing more aerobic capacity which is a health benefit for anyone! Bottom line, strength helps to build speed, prevent injuries, and helps create a well-balanced musculature and skeletal system.
If you’re looking for personal training, body composition change, strength training specifically for triathletes & endurance athletes, metabolic efficiency training, or triathlon/endurance coaching contact me at rob@triactiveendurance.com
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