Fedofsky Friday

Fedosfky Friday: Weight training, speedsuits & T1 transition shoes

A couple of Fridays every month, Elizabeth Fedofsky, a top age-group fast rising professional triathlete and national age group champ, drops in to answer your training questions and to brighten our day with her witty wisdom.

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Question: As an Olympic distance triathlete, should I be doing any weightlifting or should I just be focusing on building my base through more running, biking and swimming? -Holly

Fedofsky: Weight lifting/strength training is a key component of every athlete’s training routine, regardless of race distance. As with your training, strength workouts move through different phases in the year. Early on, emphasize lighter weights at higher repetitions to adapt your body to a strength routine. From there, weights are a bit heavier and repetitions decrease.

A brief phase in maximum strength and power will help in early season. Once in season, a simple strength maintenance routine can maintain the strength you’ve developing without fatiguing you for key workouts or races.

One need not stick to weights and machines. More functional strength training often consists of dynamic moves using simple props or one’s own body weight. A stability ball, bands, stretch cords, and Bosu Ball are effective tools for moves that emphasize using your own body weight and movements to improve balance, stability and core strength.

Not only will a consistent strength routine work to improve your strength and power, it may also help to keep you injury-free by balancing out weaknesses and strengthening our bodies to handle the stresses ahead.

Question: What are your thoughts on speedsuits? Good? Bad? Indifferent? - Jo Ann P.

Fedofsky: I used a speedsuit Hawaii. Did it help? I don’t know. All I know is that I dropped seven minutes off my time from the previous year. Was it the suit? Maybe. If you are swimming in two or more open water swims that are non-wetsuit, it might be worth your while to invest in a speedsuit.

Question: So what’s the deal with mounting the bike in T1? Shoes on my feet or shoes clipped to the pedals? - John L.

We all know that transitions are often the fourth event in triathlon. And anything that can save you time is attractive to all of us. Mounting your bike in transition with shoes clipped into the pedals may or may not be quicker. It really depends on the transition area. Let’s say it is in wet grass and mud - not the best idea to run in your shoes. And if the bike mount line is on a hill - probably not best to already be clipped in.

Regardless, it sure does look cool to do a flying mount. And if it looks cool and you feel cool you’ll probably go faster. So my vote is practice until the skill is perfect and then show off to all your tri friends on race day.

If you have triathlon-related questions for Liz, or just want to know more about the ways she drives her husband nuts, fire ‘em off to us at questions@theoutdoorjourney.com. You can read more about Liz’s adventures on her blog at http://elizabethfedofsky.blogspot.com/

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