A review session of lessons learned during the fall strength training - specific to endurance athletes.
(1) Single Leg Development is King
Sport is a multitude of single leg activities - you are on 1 foot at a time while running, producing force down onto the pedals one piston action at a time. Develop movement in one unified action at the ankle, knee, and hip.
(2) Rock the Ankles
Mobility of the ankle drives how the body moves and functions. Triathletes go from the sport of cycling which requires limited range of motion (ROM) at the ankle joint, then, are asked to get off the bike and run which requires full range of motion.  Brick training adds extra stress.  Therefore, maintaining an appropriate amount of ankle dorsiflexion is important for proper function, especially during running.
(3) Stabilize the Hips
What is one aspect of becoming an efficient runner? If you've ever watched Chrissie Wellington run, she is as efficient as they come - no postural sway, very rigid through her core which allows her to turn her legs over with ease and efficiency. There is little dampening effect with each foot strike; leads into my next point
(4) Pillar Strength
Rigidity through the core and the ability to apply a force while maintaining rigidity will allow for a greater transfer of energy - propulsion in the water, turnover while running, etc. This is more than just doing crunches.  Planks, their variations, and various belly presses will all help with develop the necessary core strength to stabilize the spine.
(5) Keep the Hips Flexible
We'll talk about primarily the hip flexors here.  Due to the nature of the sport, triathletes will spend more time on the bike in a hip flexed and compromised position.  The need for keeping the hip flexors long is great.  Limited flexibility may compromise or limit your hips ability to extend properly while running, hence, compromising the ability to apply force into the ground while running.
- Coach Vic Brown

We introduced a new exercise to this weeks Boston Performance Coaching strength training class - the Rear Foot Elevated Split Squat (RFESS).  After 5 weeks of prep work consisting of high rep schemes and work capacity leg circuit work, the group was ready to advance their strength development.  Our lower body work has been geared towards single leg development.  When running, you are never on 2 feet at the same time and during cycling, your legs oppose each other in movement.

How to perform the RFESS:
(1) Set up in a split or staggered stance elevating the rear foot (ball of the foot or on your toes) onto a bench or 12-18" box.
(2) Keep the weight on the heel of the front foot throughout
(3) Bring the rear knee down until it touches gently to the ground or until the top of the thigh of the front loaded leg is parallel to the ground.  An airex pad or stretching mat can be used to cushion the knee.
(4) Keep the torso erect.

The RFESS is an excellent exercise for developing balance, flexibility, and single leg strength.  Performing any task on 1 leg requires a degree of proprioceptive development; and as some of our athletes found out on Monday, the exercise develops hip flexibility.  This is extremely important for cyclists and triathletes who constantly place their hips and body in aggressive aero and hip shortening positions on the bike.  Core control is essential during this exercise to keep the torso erect.
-Coach Vic Brown

Review of Week #5

You'll hear me talk a lot this time of year about getting "stronger."  Sometimes I'll hear clients talk amongst themselves or as a coach they come to me for guidance expressing concerns about their race plans, "I want to do ((insert race here)), but I need to get stronger on the bike."  Sounds simple enough. What exactly does that mean? Bottom line is that they want to see improved times on the bike.  This time of year, base training, their are 3 goals - Improve endurance, efficiency, and strength. The first 4 weeks of our base training cycling classes have been aimed at these goals.  Here's how we achieve this.

Step 1: Strength Training Get in the weight room and do REAL work. It will improve you ability to ride through short 'punchy' climbs while time trialing and improve your recovery time - not just from day to day training, but your ability to climb during a race and settle back into into high intensity time trialing.  In our next newsletter, I talk about the importance of and map out a general weekly microcycle of how to integrate strength training with swimming, biking, and running.
 
Step 2: Muscle Tension Work Intro strength work such as muscle tension intervals on the bike will help build local muscular endurance. This will let you up for high intensity work later. Without it, your ability to push heavy gears for time trial work may be compromised.

Step 3: Efficiency Training Economy can be described as the efficiency at which you pedal.  With improved cycling form, you will be able to expend less energy at higher intensities.  High cadence work, spin ups ((A.K.A. "puke ups" - thanks Michael)), and single leg drilling are all effective at refining form.

Novice athletes or athletes making the jump to long course may want to spend up to 12 weeks doing base work.  4 weeks down, 4 weeks to go! Ride on...

- Coach Vic Brown