Triathletes: Crush Your Off Season Workouts

As an Ironman Triathlete, I have experienced and understand the hours of running, biking, and swimming it requires to  prepare for an event.  It seems impossible to add in extra time to do strength training.

As a Strength coach, that has worked with athletes for over a decade, I also understand how extremely important it is to have a foundation of strength and maintain that during the year.

The difficult part, is balancing the two components of cardio work with strength training.


The winter is the best time to focus on increasing strength and establishing a base to work from, as it warms up outside and you begin to increase mileage.

The winter is also the best time to lose weight if you desire.  You cant afford to limit your calories, once you ramp up your mileage and intensity, in the early spring.

The program I developed to prepare myself and other runners, bikes, and swimmers is centered on core and total body strength.

When I say core, I'm talking about low back muscles, abdominals, and hip flexors.  Doing core work is not just about having a six pack.  It is about havingn strength in balance from front to back. 

One of the weaknesses I see in triathletes, is lower back strength.  

This usually shows up, while on the bike.  

Establishing a foundation of low back strength and endurance, and then maintaining it during the year, is crucial for any triathlete.

Lower body strength and stability is also crucial.  

The strength in your legs is the foundation of power.  

It will help increase your bike and run speed.

Lower body stability is essential for keeping your feet, ankles, and hips from overuse injuries.

When you work on glute strength and activation, it helps stabilize hips and knees.  

When you strengthen and stabilize the feet, calf, and anterior tibialis, it help with cramping lower legs and arches. 


Upper body strength and endurance is a huge component of swimming.  

Our strength program focuses on building the musculature of the upper back.

The lats are one of the major movers, but addressing the smaller muscles that control proper tracking of the shoulder blade, as it reaches back and rotates forward.

These include the serratus anterior and the upper and lower traps.

Strength, endurance, and function in these muscles are crucial to injury prevention and performance.

All athletes are not created equal.  With all of our clients, we do a full movement screen and assessment.  

We can identify the muscle groups and movements that your program should address and write a workout to maximize your time and results.

If you have any questions, or just want to chat and check out our gym, give me a call or email and we can set something up.

We are offering FREE assessments and movements screens this month, to all Triathletes looking to get stronger this winter.

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