Triathletes are already strapped for time - you want to add another thing?

Triathletes are already trying to balance 3 sports, why would they need to add another sport to the mix? Most triathletes would say that their training alone keeps them in shape and fit - yet they often succumb to injuries from a lack of strength and mobility. This frustration and time off will eventually lead a triathlete to the gym where they will do just enough work to get back to their 3 sports.

Weight Room = Speed & More Time Training

Strength Training is your key to getting faster and staying in the sport

If getting faster wasn’t reason enough to add strength to your training plan, here are some additional reasons to pick up some weights:

• Strength training will increase your power and improve your efficiency

• Focus movements means greater speed and less wasted energy

• Increased fatigue resistance - strength training comes in clutch towards the end of a long race.

  • Core strength helps maintain posture on the run

  • Stronger shoulders and low back mean you’ll come off of a 112 mile ride ready to run!

• Strength training has been shown to reduce the chance of injury, and staying injury-free means more consistent training.

• Strength training helps to build bone density which for women and older athletes is an important factor for their longevity in the sport. 

Here is a sample workout with some key exercises for triathletes.

Try it out and if you like what you see be sure to check out Strength Training for Long Course Triathletes on Train Heroic, where you can get a full 8 week program of strength and mobility training.

5 min Short Cardio Warm Up

2 sets, 12 repetitions of each exercise

CIRCUIT 1: Go through each exercise 2 x 12 repetitions

• Bird dog tricep kickbacks: You’ll get a lot of bang for your buck with this one. Start on your hands and knees, extend one leg back tightening the glute and bracing the core. You will grab the weight with your hand opposite your leg and hold it against your torso with your arm bent at 90 degrees. Press the weight back, squeezing your triceps. Strengthening your triceps will help with the back half of the swim stroke. 

• Dumbbell Step Up is a great exercise for both cycling and running. The step-up focuses on the push portion of the pedal stroke and helps strengthen your glutes and quads for running up hill. 

• Plank Reach works on core stability which is crucial to all three sports. Start in high plank and alternate raising your arm forward to shoulder height. Keep your feet about hip width apart and don’t let the hips rise or sink.

CIRCUIT 2 :  2 x 12 repetitions

• Renegade Row is an excellent exercise  for the pull portion of the swim stroke as it focuses on the lats. Additionally, you have to keep your core tight to prevent rotating while in the plank position. A strong core will benefit you during the bike and run portion of the triathlon. 

• Deadlift is a key exercise that should be part of every athlete’s strength routine. You use your glutes, hamstrings, and core during the dynamic motion as you hinge from the hip to pull the weight up. 

• Deadbug may have a funny name but it is a serious core exercise. Lay on your back with your legs bent at 90 degrees and arms straight up. Press against a stability ball or even a large pillow keeping tension through the core while extending your opposite arm and leg. Alternate sides. 

Cool down with some dynamic stretches downward dog, cat cow, child's pose, lunge series, downward dog with calf raises,, inchworm to standing, shoulder roll forward and back,