It's time to get excited about strength training

I have a long history with strength training. I think back to my early years of competitive swimming when was around 12 yrs of age, in the gym (supervised by our coach), lifting weights with my swim team. Since then, I can't think of a time in my life when I wasn't strength training. In the later years of college, I interned with the Strength and Conditioning coach of the UK male and female basketball teams. I then went on to graduate school to study Exercise Physiology to become a Strength and Conditioning Coach. Although my career choice has changed since then, I still have a strong passion for Strength and Conditioning.

Although nothing beats the endorphin rush of cardio training, I love the feeling of feeling strong. You never realize how weak you are until you are forced to lift weight (or move your own body weight through specific exercise). While I have had my fair share of soft-tissue related injuries, I have never had a broken bone or stress fracture, and I'd like to think that strength training has helped with that statistic.

As an endurance athlete and triathlon coach, I could never imagine training for such an extreme cardio-sport without a structured strength training plan. From correcting imbalances and improving mobility and efficiency of movements to increasing muscle and connective tissue strength, strength training helps create a a strong, durable and resilient body.

Like any structured training plan, strength training should be periodized, structured and sport-specific. Because the same muscles, tendons, ligaments and bones that assist in movement in your sport must be conditionally strong, powerful, efficient and durable, strength training should compliment your cardio training - helping you perform better in your sport.

It's interesting how many athletes understand the importance of strength training and mobility work but don't make time for it. When the body and mind are tired, time is crunched or motivation is low, strength training is almost always the first thing to go in the athlete's daily/weekly training plan. But it isn't until an athlete gets injured or experiences a setback in training that the athlete will say "I should have kept up with strength training and mobility work."

The great thing about strength and mobility work is that you can get a lot out of a short session of just 20-40 minutes, a few times per week. However, strength training is one of those things were many athletes need guidance, accountability and direction.

To help get you excited about strength training, I want to introduce you to two experts that I have used for my own strength training and I also prescribe their services to my athletes. They are great resources and have a tremendous amount of respect for both of them as they are experts in what they do.

Chris Johnson, PT

Back in 2014, I came across Chris Johnson's strength training videos on YouTube and I told Karel "I need Chris in my life!" I reached out to Chris when he was in Kona (getting ready for the IM World Championship) and he responded to my email. I highly suggest to check out his website and videos. Since then, Chris has played an integral role in helping us as athletes and coaches. Chris will routinely speak to our athletes about running injuries, strength training, running form and busting popular running myths. He's a fantastic resource and all around great person (and athlete). Chris and his colleagues have written a comprehensive guide on all things strength training. While a great resource for practitioners and runners, any athlete/coach will benefit from this guide.

From the guide "Each chapter covers one exercise as well as the associated progressions and regressions to meet the needs of the runner. For every exercise, we discuss the following: the benefits and rationale, the objective, criteria for success and mastery, relevant cues, and common errors/compensations. Video links are also included to provide runners with a model of performance. While we encourage readers to work through each chapter systematically, one can also quickly jump to specific chapters if they want to focus on a particular exercise. Finally, at the end of the book, three sample programs are provided to give practitioners a window into how the loads between running and resistance training are managed across different demographics."

Chris is a wealth of knowledge and he knows what he is doing. If you run or work with runners, Chris is your go-to guy. If you are interested in his new Strength Training Guidebook, you can receive a 20% discount with the code: trimarni.

Erin Carson 

Triathlon is a challenging, time consuming, exhausting sport as you have to train for 3 different sports. Many triathletes neglect strength training because they;
1) Don't know what exercises are "functional" for the sport
2) Don't feel they have time for it
3) Feel overwhelmed by gym equipment and strength regimes
4) Lack the accountability to perform strength
5) Strength training isn't as fun as cardio training
6) Don't know how to fit it into a cardio-focused routine

Erin comes with a great understanding of how to strength train triathletes. She gets it. Not only does she have experience training many professional triathletes but she is extremely passionate about helping triathletes. Like Chris, she is an triathlete herself. Her knowledge and passion shine through in what she does.

Erin has done something that is revolutionary in the triathlon world - She has also made it very easy for athletes to perform strength (with accountability) with a strength training app. This app is easy to use and it's affordable. I've been using one of her programs (compliments of Erin to try it out) for the past two months and find it incredibly easy to use. I also feel like it targets the areas that I find get weak/sore throughout the season when volume/intensity increase (hip region).

I loved the app/program so much that I partnered with Erin and she is now the official Trimarni strength coach for our entire team. Our athletes are currently performing a 4-week demo program (compliments to Erin) that she has set up for our team. The app provides looped videos, suggested reps and sets and each program is designed to be completed as a compliment to your cardio training. There's also a PDF to explain how to use each program. She has also great mobility (Get the connection) exercises to keep your hips/glutes/back happy with all your swim/bike/run training.

I feel so lucky that we have Erin and Chris as resources for our athletes. I encourage you to consider either (or both) as you get excited about strength training. If you have any questions or would like me to make the connection to Erin or Chris, just send me an email.

As a final note, just because you call yourself an athlete, don't expect that you can simply rush into lifting heavy weights, join a cross fit class or try out a plyometric routine. Start slow as you may be an experienced athlete but you are probably a beginner at strength training.

6-month training check-in

Right now at this moment, how would you describe how you feel about your body in relation to your training/workout regime?

Do you use the words exhausted, fatigued, overwhelmed, mentally checked-out, drained, injured, frustrated, unhealthy, unhappy or weak?

Or do you use the words strong, healthy, clean, energized, fit or happy?

Now think back 2,3 or 6 months ago? Do you feel that you are now in a better place nutritionally, physically, mentally and emotionally with your active lifestyle compared to the past?

Between 2013-2014, my body completed 4 Ironman distance triathlons in 15 months. I am extremely grateful to my body for being so healthy and strong to allow me to live such an extreme active lifestyle. And in 6 months, I am so excited to be racing in my 4th Ironman World Championship and 10th Ironman with Karel in Kona, Hawaii.

After taking 6 weeks completely off training during my off-season from Sept - November, I knew that in order to keep my body healthy and make performance gains in endurance triathlon racing, I needed to make some changes. I am always excited to try new approaches to training, fueling and recovery and after a successful past two years of training and racing, I was ready for something better to happen.

When I think about my training, health and body on a daily basis, I find myself using the words healthy, strong, happy, over and over again. Sure, I have the occasional off day but it's rare for my body to feel "off" for more than 48 hours, for more than 5 times a year.
Now this is not worth bragging about because my body is not super human. I take extremely good care of my body and I focus on balance as an athlete, coach, wife, small business owner and doggy mommy.  My number one goal as an elite endurance athlete is to get the most training adaptations possible with the least amount of training stress, all while keeping my body in the best health possible.  Because I can't say that I have always felt this way about my body, here are a few factors/changes that I feel have helped me stay healthy, strong, injury-free (for almost 2 years) energized and happy over the past 6 months. 

1) COACHING Every coach needs a coach and Karel has been helping me develop my triathlon fitness over the past 5 years. Between my knowledge as an exercise physiologist and Karel's cycling background and ability to see the sport of triathlons with a global view, I have been incredibly grateful to have Karel and his support and belief in me. He really keeps me focused in the present moment and because I have so much trust in him, I never question his workouts or plan for me. We certainly work together on my periodized plan but I do appreciate how he can challenge me with workouts that I would not want to give myself. Additionally, with so many muscular injuries relating to my hips, I feel so lucky to have the best bike mechanic and RETUL bike fitter as my hubby. Although the root of my hip/glute/back issues was never resolved through almost a dozen doctor visits, MRI's, Xrays and many PT visits (and I have had some awesome PTs!), I am convinced that Karel helped me heal myself thanks to understanding how I was riding my bike. I was not sitting properly on my bike nor was I rotating my hips correctly when I was aero vs sitting up. I was not engaging the right muscle groups when I rode so regardless of how much hip/glute work I did in the weight room or at home, I was not able to activate key muscles to get them stronger and to keep them from fatiguing. And with training, I was not doing the right drills/workouts to help my pedaling and efficiency while riding. Karel recently refit me and although it is a new position for me to adapt to, it has been amazing to see how my cycling fitness has improved alongside how much stronger and consistently I can run with a strong and healthy body. 

2) PURPLE PATCHKarel and I have followed Matt Dixon with Purple Patch Fitness for several years and this year we have had the great opportunity to have Coach Matt as a mentor. We value his approach to training and also his passion and knowledge for developing age groupers and professional triathletes. If you have not read his book The Well-Built Triathlete, I highly recommend ordering it ASAP to learn more about recovery, nutrition, functional strength and a progressive triathlon program. Matt values keeping his athletes in good health and really focusing on good recovery. He does not give easy workouts but with he knows how to bring out the best in any athlete. He is a wealth of information and so experienced as a coach and athlete. We are so lucky to have Matt as a resource. 

3) CHRIS JOHNSON PTSpeaking of calling in the experts...I am so incredibly grateful to my PT from the West Coast, Chris Johnson.  From the moment I watched Chris's You Tube videos (which I came across while getting inspiration for our Transition Plan), I knew Chris needed to be part of my 2015 training journey. I actually contacted Chris when he was in Kona about to race the Ironman in October and sent him a super long email about my history and I wanted him to help me even though he lives on another coast. Chris took the time to email me and since then, he has been so valuable for my athletic development and a great resource for me as a coach to help my athletes stay injury free.
Although Karel and I have already qualified for the 2015 IM World Championship, I see every season as an opportunity to develop, grow and make myself the best athlete I can be. Many times, this means doing things that I have never done before and taking a different approach to training. So whereas in the past I would get faster before going longer, now I have focused many months of my base training (and off season) to getting stronger before trying to get faster. Although I have always placed an emphasis on strength training in my cardio focused training, I have learned SO much from Chris (after doing a series of tests via video to send him) and he gives me the confidence that I need with my run training. I continue to do strength training several times per week, all periodized with my training. Whereas Dr. G is my go-to girl when it comes to needed a dose of mental strength, Chris has the answer to everything and he makes understanding the injured body so simple. I trust him and most of all, he believes in me which I really appreciate. His strength training routines have been specific to me and my past and I can't thank him enough for working with me.

4) HEALTHY DIET/SPORT NUTRITION 
Lastly, I can't stress the importance of a smart training plan alongside proper daily nutrition and an appropriate sport nutrition regime. I consider myself an extremely metabolically efficient athlete as I know how to time my nutrition with training and my daily diet does not affect my training or ability to fuel before/during/after workouts. I have had my menstrual cycle for over 6 years, never missing a month. For the past 6 years, my weight has stayed between 108-117 lbs (5 feet tall) and I rarely weigh myself (like maybe three times a year). I am a 23 year vegetarian and I have not been sick with a cold or flu since 2007. I have never had a broken bone or stress fracture.
So why do I mention all of this?
As you know, I am a believer and proponent of prioritizing liquid calories to provide electrolytes, carbs/sugar and fluids while training (everything in a bottle - but not concentrated bottles) and as a sport RD, I am always interested in ways to fuel my body better around/during workouts. Restricting sport nutrition, carbs or any food group is just not how I choose to fuel my active lifestyle as a competitive athlete nor is this how I work with my athletes that consult me for nutrition help.
In order to keep my body in good health, my body needs to stay/maintain a healthy weight (not too much weight but not too lean), my diet should be balanced and nutrient dense, there should be extreme focus on sport nutrition and how I fuel before, during and after workouts (and not avoiding carbohydrates by any means!) to support metabolism and hormonal health, I always emphasize good sleep and I value a smart training plan.
My diet is entirely plant-based with adequate protein, iron-rich fortified and plant based foods, calcium (I drink milk and eat yogurt daily) and rich in real-food carbohydrates. I use sport nutrition products for all workouts and I eat before every workout. I do not take any special pills, herbs, medications or supplements. I don't have any rules with my diet and nothing is off limit. I know what works for me and I have a great relationship with food.
I know that with the intentional stress that I put on my body, it would be extremely irresponsible of me to not make an extra effort to focus heavily on how I eat throughout the day as well as around/during my workouts. As a sport RD, my career and life is focused on fueling a body in motion and I spend so much time researching, reading and understanding sport nutrition.

The human body is very complicated at rest but even more so during physical activity and this is why I find it so important that every athlete (specifically endurance athletes) takes an extra measure to make sure the daily diet AND fueling regime supports your training load. Additionally, athletes must focus on the many areas that can help boost performance, not just thinking that the only way to get faster is to train harder and longer.

Train smart and don't be afraid to involve a professional/expert to help you take away the guessing or to help you make a change that you can not make for yourself.