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TRIATHLON and ENDURANCE SPORT-SPECIFIC LAND TRAINING IN WEYMOUTH AND DORSET

Sunday, September 6th, 2009

COMING SOON . . . . . . .

 

Anyone who has ever trained or competed at multi-sport or endurance events such as triathlon, duathlon, biathlon, long and ultra distance running etc spends masses of time in the water, on a saddle, or in running shoes. For the most part, this is quite right. After all, you’re not going to get good at swimming, cycling or running without the use of water, a bike, and a decent pair of running shoes. So of course, a huge part of your training time will be spent swimming, biking and running.

 

However, what the vast majority of multi-sport athletes tend to neglect, is the stability and strength training necessary to help boost performance, reduce the risk of injury, and really hammer away at their PB times. As an endurance and multisport athlete, if you have performed any type of gym based training, the chances are that you won’t have exlpored much beyond the realms of traditional ‘bodybuilding’ type training. This method of training for strength does have it’s place, however it’s of limited value for endurance and multi-sport athletes. That said, strength training, in it’s appropriate form, should hold a key position in the training program of a multi/endurance sport athlete. 

 

You may be of the mindset that gym based training has no place in triathlon and other multisport events, as you feel that by putting on muscle and size, your times will slow as you become heavier, less mobile and less hydro and aerodynamic. If you’re thinking about training with traditional ‘bodybuilding’ movements, you’re most probably correct. However, through an appropriate strength training regime, that focuses on developing muscle strength and efficiency through training functional movements used in the sport(s) as opposed to isolating muscle groups, you can significantly improve your performance.

 

Put it this way, if you’re training for swimming, running or cycling, performing heavy bent over rows or bench press has little to no value in enhancing your performance. However, utilising functional strength and stability based exercises that mimic aspects of your chosen discipline(s) will help you develop as an althlete, through not only increasing contractile strength, but also the much talked about ‘firing’ of your muscles. (Swimming - aspects such as the catch and pull, as well as the rotational torso action during freestyle. Cycling - for instance the powerful driving force through either leg on a 10% incline, core element of cornering. Running - including the transfer of weight from one side to another, speeding up, slowing down).

 

Check out the exercises below and notice how they relate to the each sport -

 

Anterior Reach - Bottom Phase

 

This anterior reach with a single arm row is a great move for training single leg stability as well as an efficient arm drive for running, while also working the lower back effectively.

 

Total Body Swim Specific Exercise

Down phase of swim-specific 'polling' exercise

 

This polling exercise helps to develop a powerful pull during freestyle, by developing the lats, rear deltoids and triceps during the downward phase. On the way back to the top, the front and mid delts also get a workout for good measures!

 

Top phase of adapted single leg squat

Down phase of adapted single leg squat

 

How about these modified single leg squats, finishing in an (albeit slightly exagerrated) aero position, and working the glutes, hamstrings and quads, while also hitting out some core in the process.

 

So why am I telling you this . . . . ?

 

The reason for the above, is that Procision Fitness is soon to bring you the areas very first TRIATHLON/ENDURANCE SPORT SPECIFIC FITNESS CLASS! Although no dates or locations are set in stone, the class will be commencing in mid-late October, most probably on a Thursday evening, starting around 6.30/7pm at a Weymouth location.

 

The training is going to be approprately phased and 100% geared toward multi/endurance sport success, ensuring that you get the best gains possible. In addition to the weekly session, you will have the option for a heavily discounted individual strength training program specifically for your event(s).

 

So keep your ears and eyes open, and await the full details! If you have any questions, or want any extra info, feel free to get in contact via the contacts page.

 

Yours in training

 

Andy ;-)

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