How to Schedule Your Strength Training

As an endurance athlete it can feel difficult to schedule in additional training sessions. Likely, you already feel like you're spending all of your time recovering from, or preparing for, a run or ride. However, with a few tips you can make the most out of strength training without it interfering with your running, riding, or swimming. 

When should I start strength training relative to my competition goals?

In short, any time is a good time to start. However, if you want to see real results in your injury avoidance and performance, research would suggest that you should start at least 20 weeks out. Our strength training progression builds you up from the basics (stability and mobility). We recommend starting our progression up to one year out from your peak performance goals if possible. 

How do I schedule strength into my weekly training?

There are a few things to keep in mind when scheduling your strength workout in relation to your other training sessions. Strength Training is best served on your quality days, so we recommend doing it 4-8 hours after a quality training session. This gives you some time to recover, but in the end, it's still paired with your quality workout. Don't do strength training before your quality days or around your long efforts. This could create fatigue that could put you at risk for an injury. 

How should I adjust my strength training before a race?

Just like your sport specific training, you'll want to taper your strength training. Don't cut it out entirely though. If you have a "C" or "B" level race or training session, taper your strength training by 25% or 50% respectively. If you have a key race or "A" race, you should start to taper 2 weeks before, cutting your training volume by 50%. Then, the week before the event cut your training by 75%. In addition, you should leave a few days to recover, so, if you race on a Saturday, do your last strength session at the latest on the Thursday before. 

When should I do mobility work?

Our Personal Protocol can be done any time! We recommend doing it daily before your training sessions and after long workouts. Mobility work isn't taxing so you can do it before your runs or rides. However, if you're going to do it multiple times a day, consider working in other movements for a new stimulus.