D3 Coach Mike Ricci Interviews Chris Lee of Kinesis Integrated Performance. Chris has a long history of working with Olympic level triathletes, Ironman athletes, Ultra runners, and podium finishers of the Boston Marathon. We discuss how much and how often a triathlete should strength train along with how to train around a race, and the key exercises every triathlete should be doing!
Takeaways
- Strength training is important for endurance athletes and can help improve performance.
- The minimum effective dose for strength training is two times a week, but three times a week can be beneficial for some athletes.
- Strength tapering should start around eight weeks before a race, with a gradual decrease in volume and intensity.
- During tapering, the focus is on maintaining base strength, modifying as needed, and mitigating injuries.
- Strength training can be beneficial for recovery after a race, but the volume and intensity should be reduced to avoid muscle soreness and damage. Strength training is crucial for both long-distance and short-distance endurance athletes.
- During race season, it is important to focus on strength retention and maintain a balance between training and recovery.
- As we age, strength training becomes even more important for maintaining mobility, strength, and bone health.
- The app discussed in the conversation aims to make strength training more accessible and personalized for endurance athletes.
Sound Bites
- "I can get faster at this, right?"
- "People still don't understand how important strength training is"
- "We're playing with the endocrine system more so than anything else."
- "There is too strong. You don't need to be that strong."
Chapters
00:00
Introduction and Background
06:54
Effective Strength Training Frequency for Endurance Athletes
14:55
Tapering Strength Training for Race Preparation
30:31
Introducing an App for Personalized Strength Training
Exercises all triathletes should do:
https://www.youtube.com/watch?v=nmHO9ztKu7U
https://www.youtube.com/watch?v=GftYHNNA3ls
https://www.youtube.com/watch?v=q1BO7ynQJmI
https://www.youtube.com/watch?v=Tyjf5zusMUs
https://www.youtube.com/watch?v=yE0M-t56_EE
