Triathlons are a very demanding sport that places a lot of stress on your body. Not only does it require fitness and endurance, but it also requires training for three different sports.
This leaves very little time and energy for strength and mobility training. However, anyone who has trained for a triathlon knows how important it is to incorporate regular strengthening exercises into your training to improve performance and keep your body strong and injury free!
COAST physiotherapist and triathlon expert, James Cook knows how important it is to build a strong and resilient body when training for a triathlon.
Romanian Deadlift with Ball
Many triathletes don’t have great lateral strength, which is important for stabilizing the hips and pelvis especially while running. Lateral strength is also important for overall stability, full body coordination and strength. All of this helps to reduce injuries and helps improve performance.
The Romanian deadlift with an exercise ball simulates the running motion, while engaging your gluteus medius, gluteus minimus, and tensor fascia latae. The key to this exercise is not to let the ball drop by continuously applying pressure against the ball.
Place an exercise ball against the wall at hip height and hold it in place with your hips.
Lift your inside leg so that you are supported by your outside leg as you push into the ball.
With a slight bend in your supporting leg, start hinging back.
Return to standing and repeat for 30 seconds.
Repeat on the other side.
Bent Over Lat Pulls
Bent Over Lat Pulls is a great upper body strengthening exercise for the upper body that focuses on cervical retraction (holding your head inline with your spine) and your lats, which is an important muscle for swimming.
Bonus - It also has a hip hinge, which is great for building strength and mobility in your hips!
With the cables in your hands, hinge forward at the hips
Keep you head inline with your spine as you push the cables back behind you
Try to fully extend your arms to reach the full range of motion before returning to the starting position.
Weighted Step Up
Weighted step ups are one of the best ways to improve cycling strength. This exercise primarily targets the quads and hamstrings, the power muscles in cycling, which help create a strong drive.
To get the most out of this exercise try to work with a higher box so that you can really work through that full range of motion. However, if the higher box is too challenging then start with a lower box and work up from there.
Place one foot firmly onto the platform.
Hold two heavy weights in each hand.
Slowly and with control, lower the back leg to tap the floor and lift back up.
Repeat this for 6-12 reps, working one side at a time.
In addition to competing as a professional triathlete, James has extensive experience working with Cyclists, Runners and Swimmers.