As we always say in the STC, triathlon is a strength-based sport.
Quite often the first athlete across the finish line is the one who breaks down the least. The longer the race distance, the truer this is.
In addition to being a Sansego coach with over 18 years of experience, I’m also an athlete who has completed 22 IRONMANs, including qualifying in back-to-back years for Kona. I know firsthand the importance of being strong, resilient, and durable. It was no coincidence that my best seasons were those in which I emphasized my strength training.
Make Bodywork and Priority
Although it seems like there’s never enough time to train, I do want you to make strength training a higher priority. Once you commit to bodywork and make it a non-negotiable part of your weekly program, you’ll quickly see improvements.
No Gym Needed
To obtain the benefits of enhanced functional strength and greater mobility, a gym membership is not required. In fact the workout I outline below can be done at home or when traveling. I like to perform it at the local high school track, but it can be done almost anywhere. There’s really no excuse not to give this routine a try!
This Workout is for You if:
- You’re short on time
- You find yourself walking in races when you should be running
- You know you need more functional strength, but don’t know where to start
- You fear that your age might be slowing you down
- You’re not a fan of going to the gym
- You start out feeling strong but weaken quickly as the race progresses
- Want to enhance your aerobic endurance
How Long Before I See Improvements?
If performed just twice a week, it’s not uncommon to see meaningful improvement after just 6 sessions. For example, this session will deliver better balance, strength and power in your running stance and stride. You won’t be as fatigued after your long runs. The power chain starts in your feet and travels up your calves, quads, hamstrings, hip flexors, glutes and core.
You’ll also notice an ability to maintain better posture in the swim, bike and run (all of which translate into more speed and power); and overall faster finishes in your races. Of course, a stronger body is more resistant to injury, too.
The stronger and better balanced your body, the less fatigue will accumulate as your race progresses.
Triathlete’s Bodywork Bootcamp
Total time: 40 minutes
50 seconds for each exercise below – 10 seconds rest
1 minute rest after each completion of the 12-exercise series.
Continue rotating through until you reach 40 minutes total time
- Walking lunges
- Step-ups alternating legs
- Push ups
- Triceps dips (on a bench or chair)
- Pull ups or chin ups
- Plank (with alternating arm reaches for shoulder development)
- Bunny hops
- Single leg hops
- High skips
- Core exercise of choice (change during each rotation)
WARNING: This workout is simple, but it isn’t easy! When you first begin you might discover that you require intermittent breaks… that’s okay!
This routine is meant to be done aerobically at a high Zone 2 low to Zone 3 intensity.
You should NOT be able to carry on a conversation as you cycle through these exercises!