Strength Training In Season: How to Keep Progress Without Compromising Endurance

As endurance athletes enter race season, the focus naturally shifts to sport specific key sessions, sharpening, and tapering. But one question I hear often is: “Should I stop strength training during race season?” or more specifically it is phrased as “can I drop the strength sessions” or “I can’t fit my strength sessions in”.

The short answer? No. But how you strength train should change.

Maintaining your strength work through race season is key to staying injury-free, holding form under fatigue, and performing at your best. But it needs to be adapted so it complements, not competes with, your endurance training.

Why In-Season Strength Still Matters

1. Injury Prevention – A consistent (but reduced) strength routine helps maintain tissue resilience and correct movement patterns. This becomes especially important when race-specific training volumes are high.

2. Performance Maintenance – Strength contributes to running economy, bike power, and swim form. Skipping it entirely for months can lead to loss of neuromuscular adaptations.

3. Fatigue Resistance – Building strength improves your ability to hold posture and technique in the latter stages of a race—critical for long-course events.

The Goal: Maintain, Not Maximise

During the off-season and base phases, strength training is focused on progressive overload and gains. In season, your goal is to maintain those gains with less volume, less intensity, and more recovery.

This shift in focus keeps strength training sustainable while still delivering performance benefits.

What Should In-Season Strength Look Like?

1. Frequency: 1–2 times per week is ideal for most athletes.

   - 1 session = maintenance

   - 2 sessions = maintain + continue minor gains

2. Duration: 20–30 minutes. Keep it concise and targeted.

3. Exercises: Focus on compound movements and sport-specific support work. Think:

   - Deadlifts

   - Single-leg squats or step-ups

   - Core work

   - Pull variations (pull-ups, rows)

   - Push variations (push-ups, dumbbell presses)

4. Volume/Intensity: 2–3 sets of 4–6 exercises. Use moderate to heavy loads (relative to you), and focus on high quality reps.

5. Avoid: High reps to fatigue, lots of plyometrics, or long sessions that leave you sore for days.

When to Schedule Strength Training

Timing is key. Plan your strength workouts to complement—not interfere with—your key endurance sessions.

- Best practice: On a day with lower intensity if you’re not doing double sessions.

- Alternative: whenever you can fit it into your week.

- Avoid: Doing strength the day before long runs, rides, or brick sessions. Or on the same day as your hardest sport specific workout.

Even if you do 2-3 bodyweight exercises whilst watching TV at the end of the day 2-3 times per week is better than doing no strength training at all.

Adjusting Around Races

For race week or big training blocks:

- Drop to 1 session, reduce volume by half, or skip entirely 5–7 days before a key race.

- Post-race, reintroduce strength gradually, especially if it was a maximal effort.

Common Mistakes to Avoid

- Going too hard: You’re not chasing PRs in the gym right now.

- Neglecting movement quality: Poor form = risk of injury, especially when tired.

- Being inconsistent: One session every 2–3 weeks won’t deliver results. It will also make you more sore after a workout because your muscles are not used to it.

Tips for Staying Consistent

- Block it into your calendar like any other session.

- Shorten sessions if needed—15 minutes of quality is better than skipping entirely.

- Use supersets or circuits for efficiency.

- Keep a simple template with go-to exercises.

In-season strength isn’t about lifting heavier and maxing out weight. It’s about maintaining the physical robustness that allows you to train hard, recover fast, and race strong. The right plan will support your endurance goals and not compromise them.

TriDot and RunDot both include integrated strength programs—so you can build power and resilience without guessing what fits around your endurance training. If you join the TriDot or RunDot Project, you’ll get your first two months free to test it all out for yourself.

TriDot Project: https://app.tridot.com/onboard/sign-up/rebeccafear?type=105&sub=63

RunDot Project: https://app.rundot.com/onboard/sign-up/rebeccafear?type=112&sub=93

And if you’re ready for a more tailored approach, my higher-tiered coaching packages include fully personalised strength programming designed around your unique schedule, goals, and weaknesses—because your strength plan should support your endurance, not compete with it. Contact me to get started or email info@bethefear.com.au