This article was written by and originally published at MiddaughCoaching.com. As every triathlete knows, the bike to run transition can be a son of a motherless goat. A seasoned runner can be humbled to a shuffle as muscles recalibrate to different movement patterns. In this article, we are going to explore some reasons for this and some practical applications for your training to help improve T2. Physiological Changes Triathlon running is known to be much harder than stand-alone running at the same speed. Oxygen consumption (V̇O2), respiratory frequency, ventilation rate, and heart rate are all increased especially during the… Read More »
At one of his meetups in San Francisco, I was able to chat with Kona veteran and fitness guru Ben Greenfield about combating injuries. Immediately he brought-up the book Foundation Training, in which he advocates as a solid tool to become a more resilient and injury-free athlete. Coupled with a forward written by Lance Armstrong, I was compelled to give Foundation Training a try. I was sold on its potential after experimenting with a couple exercises. “Foundation Training enabled me feel more grounded, poised, and confident to train.” More than just the next fitness fad, Foundation Training is quickly becoming a proliferated movement practice, and… Read More »
Most triathlon coaches will agree, strength training for triathletes requires a unique approach compared to athletes who rely on explosive strength and fast-twitch power. In this post, we cover fundamental best practices to help you get the most from endurance-specific strength training. Do Triathletes Need to Lift Weights & Strength Train? Like most endurance events, triathlon is an incredibly repetitive sport. For many triathletes, constant training and racing can often lead to muscle weaknesses and imbalances over time. A fourth discipline to achieving longevity and success in triathlon is strength training. When properly executed for a targeted distance event(1),… Read More »
It should go without saying – hip mobility exercises are essential for high-level cyclists, runners, and triathletes. Restricted hip range-of-motion is the plague. Not only is it one of the most neglected and difficult areas to address, but hip dysfunctions can be a mysterious proponent of injury. Here we share some of our favorite movements to free-up tight hips. By dedicating 15 minutes a day practicing some of these hip mobility exercises, you can experience wider hip range-of-motion, better glue activation, and greater efficiency in both your pedal stroke and your running stride. Even if you’re not injured, dabbling with… Read More »
“The Clock,” which stems from the work of Somatic pioneer Moshe Feldenkrais, is a movement practice that’s intended to bring greater self-awareness of your hips, back, core muscles, glutes, and even your shoulders and neck. Spend about 10 minutes with The Clock after waking up or before your workout. The A.M. in particular is prime time in which your body is most receptive to realizing contractions and freeing them through the movement (priming your body for a incredible ride, run, or swim.)
This is a short post to bring awareness to one of the mobility expert Kelly Starrett’s cornerstones – the deep squat hold. In this quick video, I underscore the simple yet profound changes that can result from consistently holding a deep squat for a period of time. View the first ever Mobility WOD episode by Dr. Starrett (from August 2010) where he assigns his first challenge: hold the deep squat for at least 10 minutes. Can you do it? Click here to see the video.
Voodoo flossing the knee is one of the most effective applications of compression floss bands. This rehabilitation exercise restores muscle tissues and overall joint mobility. Use the Voodoo Floss Band from Rogue Fitness (or related product) and apply a high compression force around areas that are tight or that feel knotty or clicky along the sliding muscle surface. Combine this intense compression with basic movement to floss out the bits that are inflicting upon your performance as a triathlete. Voodoo Flossing Resources The Run Experience with Kelly Starrett Voodoo Floss Band at Rogue Fitness
In the winter of 2012, I took-up cross country (skate) skiing. As a northern Michigan triathlete who’s accustomed to long winters, I had a good feeling that experimenting with skate skiing would evolve into something special. Sure enough, I discovered a new addiction and hobby for the cold season. Beyond offering an incredible cardio workout, cross country skiing involves a series of graceful and synchronous movements that utilize similar muscles in swimming, biking, and running. Cross country skate skiing was both technical and engaging, yet just as liberating as opening up in the aero position on the bike. I quickly learned that… Read More »