Utilizing a Fitness Center

If you have access to a fitness center, use it!  Some individuals have free access, others have paid access.  Either way, don't let it go to waste.  A common reason for not using a fitness center to its full potential is a person's lack of knowledge on weight training.  Let's go over some basics about weight room training.

Basics and terminology.  Common to all weight lifters are the methods of weight lifting.  Two basic terms are sets and reps (short for repetitions).  A single rep usually refers to a single lift of a weight.  A set refers to the number of reps completed before resting.  There are different programs describing different ways to organize sets and reps.  The basic set includes 8~12 reps.  Choose a weight that is heavy enough to make it difficult to complete more than 12 reps and light enough to complete at least 8 reps.  If you are not in this range, adjust weight accordingly.  The number of sets should be kept at 2~3.  Then move on to another workout.

Workout Types.  Choose a workout based on what muscle you want to strengthen.  The best way to do this is to locate machines that utilize movements similar to swimming, biking, or running.  Keep in mind, each leg of triathlon has several motions.  For example, in swimming there is a catch phase, power phase, and recovery phase; three different motions to enhance swimming.  Use machines with these motions.  Cycling and running can also be broken down similarly.  I recommend using the cable machines.  This machine can be modified for several different workouts.  Pictures of suggested workouts are often illustrated on the machines.  Look for the ones that complement triathlon, but don't limit yourself to the suggested workouts.  Cables allow for imagination.  If there is motion you want to strengthen, you are most likely able to complete it using cables.

Core Strengthening.  Most exercises that complement triathlon motions do not increase core strength.  So it is important to mention that core strength must not be forgotten.  Core strength loosely refers to the strength of the hips, abs, and lower back.  There are several ways to increase core strength with or without access to a weight room.  Specific workouts are beyond the scope of this post.  You can easily find good workouts by Googling "core workouts" or "core strengthening".  Again, allow for imagination and vary your workouts.

The ideas given in this post are very basic and vague.  The truth is you can do almost anything in a weight room and it will improve your strength.  But our goal is to increase strength to help us swim, bike, and run faster.  Do this by strengthening those muscles specific to the sport of triathlon.  The book Strength Training for Triathletes is a great resource for workouts specific to triathlon training, but the internet is also a great place to find good workouts.