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Time To Strengthen by Becky Moody, USAT Level 1 Certified Coach
November 2006

Most of you have finished your triathlons for the season and are ready for some “down time”. What will you do with your “down time” -- run more, swim more, bike more, surf? Maybe you will watch more TV than usual, but whatever you decide to do, you might want to reflect on what went well and what didn’t go so well with your season. First of all, if you got injured, can you look back and see where things may have gone wrong? Did your body give you any signals of pain while the injury was occurring? A lot of us get caught up in the endorphin producing high of working out and forget that our parts will not last forever. I, for one, am currently “injured” and am doing physical therapy to strengthen myself. I have worked as a coach and a personal trainer, but do not make the best coach or trainer for myself. Everyone needs someone to guide them! This leads me to the point of this column -- now is the time to fit in some strength training for next season. While it should be a year around regimen, strength training can be prioritized on your off-season when you have more time. It is during your season that you will shift to more of a maintenance program. As my physical therapist puts it, it is all about “joint preservation”. The stronger your muscles are, the better they will protect your joints. Because strength training is something active you can do, I hope I can recruit you to get into the gym. It seems much easier to tell a triathlete to work out rather than to rest (even though rest is just as important) so here it goes. Without the aid of beautiful drawings, here is a simple and short routine you can do with one exercise per body part:
Starting with 1 set, work up to 2-3 sets of each exercise. Start with a weight that you can comfortably lift for 15-20 repetitions for each exercise or do body weight only. As you get stronger, add more weight. Next, progress with more weight to make it challenging with 10-12 repetitions. Make sure you change your routine at least every 4-6 weeks to stimulate your muscles.

Warm-up for 5 min. on bike
Chest- push ups or Chest Press
Back – Low Row or Pull ups
Shoulders – Standing Overhead Press
Quads – step downs & step ups
Hamstrings – supine curls on ball or machine
Adductors – straight leg adduction w/bands or cable
Abductors – straight leg abduction w/bands or cable
Calf Raises
Abs -Ball Crunches, Bicycle Abs
Lower back – “Supermans” (prone on ball or floor)
(I’ve left out biceps and triceps since you’ve worked these already with your back and chest).

If you are not familiar with these exercises or equipment, try an orientation at your gym or some time with a personal trainer. They can help you get started the correct way – with good form and smart progression.

“The race does not always go the swift, but to those who keep on running.”