Strength training and other sports

[gettingfit]

Hi,

I have been doing strength training for a while. I notice I have started getting "toned", although my stomach is still there.

I am 35, 5'10", 191 pounds, which makes me overweight with 27% body fat and BMI 27.4.

The winter season is approaching and I am going to need to work on my balance as well.

For the summer season, my set goal is to complete a spring triathlon so I am going to train for running, cycling and swimming.

I was told these endurance activities could have a negative effect on my muscle building and strength training.

Is there any way of doing all of the above (muscle building, balance training and triathlon training) at the same time?

If not, what your advice would be?

Thank you in advance.

[varbo]

You might want to think about getting a wobble board to work on balance. It also helps with ankle and core strength.

I could be wrong but I think that triathalon training and muscle building are opposites. Musclebuilding is focusing on size where as trithalon training is for endurance. I'm not saying you won't build some muscle but you're not going to get really big if thats your goal.

[pliny_2001]

What distance tri? If it's a sprint, then you can probably build up all the cardio endurance you need from an intense weight workout, though you will need to be proficient with the individual skills. Olympic length stuff will require a bit more dedicated effort: you'll (or, at least I'll) actually have to train for the events.

Balance training's a weird one - I used a lot of wobble boards as part of physical theray, but I question their value if used just as part of training. Guessing at your fitness level, I'd recommend starting with un-weighted squats. Just do the motion (strictly) for 30 or so reps (that's a set). Do this 4 times (so, 120 reps total), taking off less than 1.5 minutes inbetween. If you can hit that number already, substitute in lunges, and then bulgarian split squats. Your balance will come along in no time. Of course, also do deadlifts and some calf work - these should form the basis of your lower-body work, and you'll only need to do it once a week (or every 5 days, if you want). Do whatever you want for upper body, but only about twice a week.

The sport specific training's the easy part. B/c you're putting in 3 weight sessions a week (which have a high cardio component due to the intensity you have to put into them), you can't do running, swimming, and biking every week (unless you're willing to make this the main focus of your life). So just work on one unit to start with, and do it for a few weeks before moving on to the next one, and just keep repeating that cycle (you may wish to leave running out until you're in better shape - it's rough on the joints, and to do it decently it demands an already-high level of fitness). Do 3 workouts a week for these (this gives you a total of 6 workouts a week, which is a pretty good number - if you can't make that kind of time commitment, you're going to have to start cutting corners - i.e., not as much muscle gain,). By mid-February, combine a bike/run unit ("brick") - you'll probably cramp up horribly, b/c your blood has no idea of where to go - practice will teach it, though, so you should do a few bricks before you actually race.

If you're starting with a sprint, you'll have a ton of fun. People are always impressed by hearing that you're a triathlete, even though a sprint tri really doesn't take that much effort. Olympic length is, for me at least, a whole other story - that's an endurance event. Ironman people are simply insane.

But you'll be able to add muscle, lose fat, and train simultaneously. Buy a heart rate monitor and learn what training zones actually mean - they're great tools.

I guess I'm at a loss for balance training - my advice above will help with general balance, and there are some stretches that are really useful, too. But if you're talking gymnastics-level stuff, it won't help much at all. Rehab-level stuff is best served by talking to your physical therapist.

[gettingfit]

I will be attempting to do a sprint triathlon. Working with a schedule towards deadlines seems more likely to keep me motivated.

Thank you very much for your guidance.

[gettingfit]

Originally Posted by pliny_2001

Balance training's a weird one - I used a lot of wobble boards as part of physical theray, but I question their value if used just as part of training. Guessing at your fitness level, I'd recommend starting with un-weighted squats. Just do the motion (strictly) for 30 or so reps (that's a set). Do this 4 times (so, 120 reps total), taking off less than 1.5 minutes inbetween. If you can hit that number already, substitute in lunges, and then bulgarian split squats. Your balance will come along in no time. Of course, also do deadlifts and some calf work - these should form the basis of your lower-body work, and you'll only need to do it once a week (or every 5 days, if you want). Do whatever you want for upper body, but only about twice a week.

One day legs and two days upper body per week. Could you please recommend a specific strength workout plan? I was able to do 4x30 unweighted squats with ease.

Also should I go for large number of reps and low weights or small number of reps and high weight? I tried the a program (with 4 days of strength training and emphasis on the upper body) and managed to make two older injuries come back

Thanks again for guidance.