You’ve put in the miles over the winter and now, with the lighter mornings finally arriving, you may be thinking about those races or challenges you have lined up for the triathlon season ahead. Whilst mileage may matter, a regular strength and conditioning routine built into your training schedule is essential to enable you to hit those target times this season.
We’ve teamed up with the nutrition experts TRIBE and top strength & conditioning coach Stef of Bike Biomechanic to guide you through some tri-specific training sessions to help prepare for the forthcoming season. A strong core and glutes are essential to help you feel at your best on the bike. Spending time focusing on one of the biggest muscles in your body will not only help your cycling, but your overall fitness.
Whether you are entering your first triathlon or you are a seasoned competitor hunting a PB, the circuit below will help you build strength to help you race at your best and help keep any niggles or injuries at bay.
Strength & Conditioning circuit for cycling strengthRepeat the circuit three times with a 30 second gap in-between each exercise
- Backwards lunge with a glute crossover - 10 reps per leg
- Jumping squats (using a TRX if you have one, otherwise maintain a normal standing squat position and jump) - do for 30 seconds
- Step ups - 20 reps
- Box jumps - 20 reps
- Single leg squats with rotations (using a TRX to maintain your core if you have one - if not tie a resistance band to a door handle or frame to replicate) - 10 reps per leg
Remember, getting the position right is very important to obtain the most benefit from your squats. A common mistake is to let your knees fall in to each other, try to hold them in position and not to move in as you squat down. You also need to complete the squat through its full range of motion - the movement needs to flow all the way down until your thighbone is parallel with the floor in order to fully engage your glutes and the upper part of your hamstrings.
Learn more about our friends over at TRIBE
TRIBE is a natural sports nutrition brand and athletic community of runners, cyclists & triathletes. Tom, Guy and Rob, three old friends, founded the brand in 2015 following a 1,000 mile run across Eastern Europe to raise awareness of human trafficking, joined by 250+ runners on the way. Frustrated with processed sports snacks they now make performance nutrition from natural ingredients to give athletes the fuel they need pre, during & post workout.
They send TRIBE products out in the TRIBE Pack - a regular delivery of 6 TRIBE products - nutritionally tailored to your training needs.
Try a TRIBE Pack for just £1 using code THREO @ www.wearetribe.co