Lower Extremity Strength for Triathlon

The following describes the routine I put together to supplement my run and bike:

Stability Ball Single Leg Bridges

 

 

 

Band Resisted Clams

 

Dumbbell Walking Lunges

 

Dumbbell Heel Raises

 

Dumbbell Single Leg Deadlift to Hip Hike

 

Band Resisted Monster Walks

 

I do at least 3-4 sets per exercise, 10-15 reps, and I perform this series at least 1x per week; I try to get 2x whenever possible.

 

Dave

12 weeks until Raceday: a quick update

April’s Workouts; was sick from the 6th thru the 13, and then AGAIN from May 1 thru May 6.  Overtrained!!

We’re at the 12 weeks mark and I’m just getting over a cold.  I’ve gotten sick twice in the past two months so that may indicate someone’s overdoing it…moral of the story is that I’ve got to back it down a bit to make sure I don’t screw up my consistency.  After all, consistency is what’s going to give me the fitness I need for raceday.

Here’s the framework of what I got coming up in the next 12 weeks:

The next 4-6 weeks:

  • I’ve got to get my body a taste of the race.  This means some training sessions where I essentially do a watered down version of the race.  During theses sessions, I’ll dial down my nutrition and race day intensity.
    • My race simulations will consist of a 1-hour swim, a 4-5 hour bike, and a 4-6 mile run.  My goal is to squeeze in at least 5 of these before race-day.
  • I’ve got to focus on my strength/mobility deficiencies.  Right now I have some pretty short lats, weak glutes and calves, a stiff upper back, and a weak core.  I know this is stuff that should have been addressed months ago but they weren’t, so I need to do something about them now; I was so into becoming a better cyclist that I failed to focus on these deficiencies.
    • I’ll be posting my core strength, mobility, and hip/calf strength workouts so stay tuned.
  • I’ve got to put some focus on running.  Right now it’s going to consist of drills and easy volume oriented running; I don’t want to start pushing the pace until my glutes and calves are strong enough to handle the type of running I want to do on race day.  I know it’s cutting it close but I’m confident that 12 weeks of running will have me prepared for race day.
    • I’ll be posting my drill sequence,…continue to stay tuned.
  • I need to swim at least 3x per week.  Swimming is the shortest component of the race and I feel I’ve got enough of a swim base to grind out a decent swim with minimal training.  BUT,…I still have to swim and definitely more than I’ve been swimming the past few months.
    • I’ve got a standard swim workout that I’m currently doing.  I’ll be posting that soon.
  • I need to do a better job at focusing on my recovery.  After all, that’s when all the good stuff happens (physiologically speaking).  I still continue to average 5.5 to 6 hours of rest per day and that ‘s horrible considering the volume I was doing.
    • I’ve got to sleep at least 7-8 hours per night.  It’s that simple.

So that’s pretty much it in a nutshell.
Dave

End of first big training block & weight loss.

Yesterday’s workout was a little more focused:
5 hours 3 minutes on my fluid trainer, 109 bpm average

5.13 mile run, 136 bpm average, 11:40 pace

3583 calories on 1 gel (100 calories).


Not being on trails helped me to focus a little more on target heart rates and it looks more like my target will be around 125 bpm on the bike and 135 on the run, give or take 3 beats per minute.

As far as nutrition goes, I’m looking at 1 gel every 2 hours while on the bike, assuming that I’m more fat adapted by race-day.  I’ll definitely have to test my target heart rates and nutrition plan on the actual road.

With 15 weeks left before race-day, I feel more prepared than I’ve ever been before.  I’m going to take the next week off to try and absorb a heavy 3-weeks.

Current thoughts:

  • I’m an awful 186 pounds; I don’t think I’m going to get much faster as a runner in the next 15 weeks but if I drop at least 25 lbs. as planned and my strength stays constant, I’ll be able to punch out a faster run pace.
  • I looked over the bike course and it appears that it’s loaded with rolling hills, more of a reason to be lighter.
  • I swam on Saturday, focusing on a very ‘GENTLE’ catch, relaxing my arms a little more, and I felt ONE with the water.  Plan on swimming tomorrow morning so we’ll see how this ‘GENTLE’ catch works again.

I ordered a set of 15 portioned food containers to help me with my food prep.  I like them because each compartment is somewhat insulated from one another.  My goal is to try and create at least a 1100 calorie deficit daily.  I’m looking at dropping close to 30 lbs. by race day, but will still be happy if I only drop 20.

Here’s the workout profile for Sunday’s epic brick:

The Bike: https://flow.polar.com/training/analysis/1258107332

The Run: https://flow.polar.com/training/analysis/1258108208

More to come…