Triathlete Strength Ironman

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!

“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:


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. Shoot me an email at!



AUTHOR: Jen Rulon

I am Jen Rulon, a Coach, Kona Finisher and a Public Speaker. I’ve been coaching triathletes for 18+ years and I received my Masters in Kinesiology with an emphasis in Exercise Science. I train triathletes to reach their potential and coach triathlon coaches to successfully grow their businesses using my own proven methods. I currently work with women on finding their own voice and journey to finding their "Champion Status" in their own eyes! My knowledge has been featured in Triathlete Magazine, Runners World, on the TEDx Stage, the Health and Wellness Expo in San Antonio, TX, Men’s Journal Online, and the New York Times. I also practice what I preach — I’m a 15x Ironman Triathlete who participated in the World Championship in Kona, Hawaii on October 14, 2017.

1 Comment
  • Thank you Jen for the follow back on Twitter.

    Such a comprehensive website here with many categories ready for checking out.

    The word ‘atrophy” is new to me, and the definition described has encouraged me to become more serious in my strength training I do train some (20-30 minutes a week), and I know I should be doing far more than that. :)

    January 8, 2016

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