There are a few things you need to do to put yourself in the best possible position to succeed. First, get sleep. Sleep is Mother Nature's fountain of youth. Make sleep a priority above all else. You also need adequate levels of protein for recovery and plenty of carbs to fuel your ability to crush your workouts and races.
The last piece of the puzzle? You need to maintain your strength during this most critical part of the season. Sure, it's understandable that your tri training comes first. But you still need to squeeze in one or two strength workouts a week in order to maintain your strength.
In addition, don't forget to adjust your strength training routine around your races. If you have a big race coming up, you probably need to strength train only once earlier in the week. Programming does not need to be complicated; just make sure you hit the big lifts.
Squats1 of 7
Barbell, dumbbell, suspension trainer, even just bodyweight--it doesn't matter how you get squats in, as long as you get them in. Squats focus on your posterior chain: specifically, glutes, hamstrings and adductors. These are big muscles groups, and they need to be strong.
Example: Suspension Trainer Squat. Grab hold of the handles and face the anchor point. Stand on your right leg and put your left leg out in front of you. Sit back on your right leg like you are trying to sit in a chair. Stand back up by extending your right leg and repeat the exercise. Do 3 sets, 5-8 reps on each leg
Deadlifts2 of 7
Don't let the name scare you off--deadlifts are one of the best overall strength exercises. Again, you can use a barbell, dumbbells or a kettlebell, as long as you focus on feeling the burn in your back, glutes and hamstrings.
Example: Single Leg Deadlift. Grab a pair of dumbbells and hold them in front of you. Stand on your right leg and put your left leg behind you. Hinge over at your hips while keeping your back extended; return to the starting position and then repeat the exercise. Do 3 sets, 5-8 reps on each leg.
Shoulder Press3 of 7
You need upper body strength, no matter how much you try to ignore it, and shoulder presses are how you get it. Barbells, dumbbells or kettlebells will do the trick.
Example: Kettlebell Press. Grab a kettlebell and place it up on your shoulder. Tighten your entire body and then press the bell straight up until you lock out your elbow, then return the bell slowly back to the starting position and repeat the exercise. Do 3 sets, 4-6 reps on each side.
Chin-Ups or Rows4 of 7
Do chin-ups if you have the strength, but if you don't, suspension rows are a great substitute. Some variation on this exercise should always be a staple in your program.
Example: Suspension Trainer Rows. Grab the handles and face the anchor point. Lean back and tighten down your entire body. With your arms extended, pull your chest towards the anchor point until your arms meet the side of your chest. Slowly return to the starting position and repeat. Do 3-4 sets, 6-8 reps.
Hanging Leg Raises5 of 7
Hang from a chin-up bar with your arms extended and your legs hanging straight down. Now raise your legs until your body forms a 90-degree angle. Return slowly back to the starting position and repeat the exercise. An easier version involves the same movement, but instead of keeping your legs straight, bend your knees. Do 3-4 sets, 6-10 reps.
Weighted Plank6 of 7
Regular planks are boring. Try adding weight to increase the difficulty of the basic exercise. Have someone place a plate on your back while holding the plank position. Make sure you can keep your body in a perfect plank position. If you're unable to hold your position, reduce the weight. Do 3 sets for 15-30 seconds each time.