Don’t be afraid of getting stronger!
Some athletes save their strength training for the months they are not racing. That is one way to help you save time for your swimming, biking, and/or running during the heavier training blocks. Another way is to make time each week (exception with race tapers) for your strength training. You may feel you are getting stronger, but that is just your cardiorespiratory fitness, not your absolute strength. If you are have already been lifting weights, don’t waste time with sets higher than 5-6 reps. We want you to work on maximal strength. Get warmed up and choose 4-6 exercises which are multi-joint exercises. Rest appropriately (60-90 seconds).
If you have not been lifting weights for awhile, take 2-3 weeks to adapt to the exercises with 2-3 sets of 10-15 reps with shorter rest periods. Lift twice per week, with a couple days in between each session.
Need more help? Hire a personal trainer to help you with your form!