Research Corner - Q&A Duathlon Strength Training by Bob Seebohar | Date Released : 17 Jun 2003 0 comments Print Close Question: I have been approached by a 39-year-old female member currently training for a duathlon and looking for strength training exercises that can be done at home. She does have some strength training equipment such as dumbbells up to 20 pounds and resistance tubing. She tells me she is currently training about 10 to 11 hours per week, which consists of about four hours of cycling, approximately 25 km of running and also includes general strength training. She tells me she is doing light weights (two to three sets of 15 reps for two body parts per workout). As far as fitness level, from what I have seen, I would rate her endurance as very good. Can you please provide suggestions on strength training exercises? Answer Strength training is very important for endurance athletes. A program of undulating periodization should be used with duathletes, which includes one day of power/explosive training per week and two days of endurance training per week. Sample Exercises Power: 2x20-100 foot contacts for stationary exercises Squat jumps, arm swings with light weight, bounds (100 meters), wood chops, high knees (50 meters) Endurance: 2x10 with 1-2 minutes rest Pull-ups, step-ups, front shoulder raises, hip flexion (sets of 30 to 40 repetitions), walking lunges with hamstring “kick,” push-ups on a physioball (hands on the ball, feet on the ground), one-legged squats, deadlifts, hamstring curls (physioball or machines). Most of these exercises can be found on the PTontheNET.com Exercise Library. Back to top About the author: Bob Seebohar Bob Seebohar, MS, RD, CSSD, CSCS, is a nationally known board certified specialist in sports dietetics, an exercise physiologist, a strength and conditioning specialist and a USA Triathlon Certified Elite Coach. He has an undergraduate degree in Exercise and Sport Science, a Master’s degree in Health and Exercise Science and a second Master’s degree in Food Science and Human Nutrition. Bob was previously the Director of Sports Nutrition at the University of Florida and most recently a sport dietitian for the US Olympic Committee. He traveled to the 2008 Summer Olympics with Team USA and was the sport dietitian for the Olympic Triathlon Team. Bob is a competitive endurance athlete, having competed in hundreds of multisport races, most notably six Ironman races, the Boston Marathon, the Leadville 100 mile mountain bike race and the Leadville 100 mile trail running race. He currently owns his own business, Fuel4mance, which provides sports nutrition services to athletes of all ages and abilities. 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