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Triathlete Strength Ironman

Strength Training for Triathletes and Why: Reason #2

I figured it out! I figured out the “Fountain of Youth.” Yes, it is strength training. Strength training is so crucial for our bodies that honestly I don’t think I ever really realized it until I started doing CrossFit and saw such an amazing change in my body!

I have a blog for each sport and the importance of strength training for it; click the links below:

“Four Reasons Why Endurance Athletes should do Strength Training.”

Here is reason #2:

Triathletes need to strength train so their muscles will not go into atrophy. 

What is atrophy? According to the dictionary, atrophy  is (of body tissue or an organ) to waste away, typically due to the degeneration of cells; or to become vestigial during evolution.

We have seen the photo of the marathon runner and the sprinter:

marathon-vs-sprint

Now, is this a bit extreme for a triathlete, BUT I have noticed a couple of things from 2014 training to 2015 training.

2014 Training: I lifted constantly 2x a week and did mostly CrossFit. I would be very sore at times. Some of the workouts that Crossfit had were a bit too much FOR ME. I LOVE CrossFit and what it has done for me, BUT my goals were trying to cross the finish line of an Ironman Triathlon, and do well at it!

2015 Training: I didn’t lift as much, BUT I did a lot of old school Strength and Conditioning work: Back squats, bench press, dumbbell rows, Romanian Dead Lifts and a HIT for NO MORE than 12 minutes. It freaking worked! It did. All I did was maintained, lost some weight, and freaking race faster than I did in 2014.

There is differently a delicate balance with strength training for triathletes. I have figured it out. Please reach out to me a couple of different ways: emailFaceBook Biz PageTweet Me, SnapChat (CoachJenRulon), or get your FREE 5 Week Strength Training Plan for Triathletes PDF (Click the ring below!).

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Wednesday Vlogs | Week #33 | 2016

Today, I chat with you all about your BHAG’s, which I am pretty good about crushing, but sometimes I forget about those little goals to get there. Are you the same? Send me your BHAG’s and your smaller goals HERE!

Interested in a new 70.3 Ironman Triathlon Training Plan? Check it out HERE!

 

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Strength Training for Triathletes and Why: Reason #1

I figured it out! I figured out the “Fountain of Youth.” Yes, it is strength training. Strength training is so crucial for our bodies that honestly I don’t think I ever really realized it until I started doing CrossFit and saw such an amazing change in my body!

I have a blog for each sport and the importance of strength training for it; click the links below:

“Four Reasons Why Endurance Athletes should do Strength Training.”

Here is reason #1: 

To Get Faster and Improve Your Final Kick! 

Have you ever come up on an athlete, in YOUR age group, and you wanted to surge past them but weren’t sure you could hold that pace for 20 seconds? Guess what, this is where strength training comes in and helps you with that kick heading past someone to make it to Age Group Nationals or Ironman Kona!

This year,  I worked with Bar Sensei at the NSCA (National Strength and Conditioning Coaches Convention). I learned so much about Velocity Base Training (VBT), and I am truly interested in how this applies to triathletes, runners, and cyclists.

As coaches, we will give you all a rep scheme of 3 x 10 or 5 x 5, etc., for a squat. For example, what happens if you fail at the 3rd set on number 7? Do you keep knocking out 8, 9 and 10? Well, that is what the VBT will help you with. As coaches, we want to see if you are knocking out the same amount of force and speed to your squat, versus failing. What VBT is doing is showing “explosiveness” to a squat.  Bar Sensei is a device that can tell you what your velocity, power, and distance are, that attaches to the bar and links up to your phone or iPad.

As triathletes, cyclists, and runners, if we are squatting with a “slow” eccentric (see below) phase, how is that helping us with running and moving our legs? Are we training our body to be slow on the squats and running?

(Eccentric is when the muscle is lengthening under load. Concentric is when the muscle is shortening under load.)

Another example of “explosiveness” for athletes is to do box jumps. I really like the article that Charles Poliquin wrote about box jumps for runners. Triathletes and runners should have explosive movements. A sprinter will be able to “bound” higher than an endurance athlete.

As athletes, we need to work on the EXPLOSIVENESS of our strength training to increase our “final kick” to cross that finish line!

There is differently a delicate balance with strength training for triathletes. I have figured it out. Please reach out to me a couple of different ways: emailFaceBook Biz PageTweet Me, or get your FREE 5 Week Strength Training Plan for Triathletes PDF (Click the weight below!)!

 

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Strength Training for Triathletes

Building Awesome Abs for Triathletes!

Abs are the one muscle group that almost everyone wishes they had, and that almost everyone wants to make more impressive. The abs are often considered among the ‘sexiest’ muscle groups, and are a sign that a person is slim, toned, and athletic. At the same time, building great abs gives you strength and performance benefits that can bleed into every other aspect of your physical ability. That’s because the abs provide your core, and give you the strength to stabilize yourself during other movements. Triathletes need that core for swimming, cycling, and running. Having a strong posterior chain is crucial, but so are those abs.

The problem is that many people have no idea how to go about building their abs. With that in mind, read on and we’ll explore what makes the difference between a six pack and a beer belly.

Body Fat

The first thing to recognize is that you need to reduce your body fat percentage if you’re going to have visible abs. You can have the strongest muscles possible, but if you don’t lower your body fat percentage, then they still won’t be visible.

Note that you can’t target fat loss. This means that one of the most important keys to building visible muscle here is to make sure that you incorporate CV in order to burn fat as well.

Engaging the Abs

Another thing to recognize is that you need actually to engage your abs during exercise. Many people will perform ab exercises, but won’t actually be training their abs so much as their hips. The hip flexors can perform a very similar job to the abs by folding the body in half, but of course they don’t have quite the same visual appeal (if you ask most people).

In short, if you are performing sit ups and leg raises so that your body folds at the waist, then it’s not training the abs. Instead, you need to actually roll the abs and curl your stomach around through the movements.

Abs Start in the Kitchen

Sorry, the burrito from Chipotle and the Hot Tamales (which I LOVE) are really not helping that wanted 6 pack. I have said it numerous times to athletes: “If you want a 6 pack, you need to start in the kitchen.” I wanted to acknowledge the elephant in the room: Eating like SH$% will not help your 6 pack. This is a WHOLE other blog, but I just wanted to throw this out to you all.

The Different Ab Muscles

Making life more confusing is the fact that you actually have multiple different muscles in the mid section. The ‘abs’ as many of us think about them (the six pack) are defined by:

Rectus Abdominis – the muscle plate that sits on the front of your stomach and has the six indentations we all want to achieve.

abs

Transverse abdominis – The purpose of this muscle is to provide support for the lower spine, and also to ‘hold in’ the stomach. Training this muscle is not only important for performance, it also helps you to create flatter abs. You can hit this muscle by using the myotatic crunch (a crunch performed over a bosu ball so that your back goes past flat), or by using the ‘cat vomit’ exercise that involves sucking your abs in while on all fours to create an ‘ab vacuum.’

External and Internal Obliques – These sit on either side of the rectus abdominis, and give you more definition here, as well as the ability to torque. Train them using twisting sit ups and similar movements.

So, what is the workout that you should do to get a stronger core and a 6 pack? I can’t give you a specific answer. Each athlete will be different. The key is to get into the gym AT LEAST 2x a week as a triathlete.

Click the top of my head below to get my FREE 5 week PDF of Strength Training for Triathletes!

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Wednesday Vlogs are BACK – Week #32 (2016)

Wednesday Vlogs are BACK!  Today, I chat with you about “The Tip of the Iceberg” and how it applies to athletics but also everyday life. We see the success from Olympians, but we don’t see the struggles and the frustrations. Check it out:

Click April’s SMILE to find out about a 6 month 70.3 Ironman Triathlon Training JumpStart Kit!

Ironman Triathlon Smile

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