“Fifty percent of triathletes sustained an injury in the 6-month preseason… Thirty-seven percent were injured during the 10-week competition season.” – Burns, et al.
Injuries are common with endurance athletes including triathletes, runner and cyclists. These sports require that repetitive movements are performed in the same plane of motion and can cause strength imbalances.
How do we prevent strength imbalances so that we can keep progressing in our sports?
The answer is through regular strength training and choosing the appropriate exercises.
Below is a simple strength program that can be done on easy endurance workout days. Shoot for 2-3 days a week. I recommend doing the exercises before or after your workout for good time management. The entire routine takes about 30 min and you will need a foam roller and exercise cord or band.
Warm Up (10 min)
Dynamic Stretches:
Foam Roller:
Engage Deep Abdominal & Back muscles for Stability (5 min)
Perform 10 to repetitions and repeat 3x.
Dead Bug Abdominal and Back Exercise:
4 Point Stability (15-20 min)
Perform all 4 exercises back to back then repeat for a second round if time allows.
#1 Front Plank:
Hold for 1 min or as long as you can maintain proper form and add 5 sec every week.
#2 Left and #3 Right Side Planks:
Hold for 1 min or as long as you can maintain proper form and add 5 sec every week.
#4 Bridge:
Wrap an exercise band around the bottom of your feet and hold the other end at your waist, this will give you resistance and help the glutes engage as you push the hips toward the ceiling. Perform 20 reps.
Helpful Tips
Review the Three Cues For Dynamic Stability
4-7-8 Breathing Exercise
Practice the 4-7-8 breathing exercise before you begin strength training to engage the muscles in the pelvic floor and deep abdominals
- Inhale for 4 seconds
- Hold your breath for 7 seconds
- Exhale for 8 seconds
—
For more great strength exercises, please visit enduranceworks.net/resources.
Happy Strength Training!
Krista