STRENGTH TRAINING FOR FEMALE TRIATHLETES
I’ve often questioned the need for strength training. I didn’t have the time and thought my time was better spend outside running, swimming or cycling. I kept reading as we get older, it’s advised to incorporate weight training but I really couldn’t find the time.
As a Female should I or shouldn’t I do Strength Training?
I decided to change coaches, no reason but wanted to try something different and I wanted to try a female coach as well. She got me doing strength training on the first week. To be honest it only took me 20min max to do the work out she prescribed but my legs ached and my training the following days was hampered. I continued anyway as it was on my program and had no real reason to not do it and I’m so glad I did.
After about two weeks I no longer got that horrible 2 days of aching but started to notice some small but great changes. My niggling knee issue has gone away and I’m seeing some nice leg muscles take shape (it’s always about the look). The most noticeable thing is the lack of strength I had in muscles I thought were strong. I really thought I had strong calf muscles as they’re huge but they were so weak, my lower back didn’t have any staying power and my little shoulders were weaklings.
“Consider the postage stamp: its usefulness consists in the ability to stick to one thing till it gets there.” Josh Billings
I’ve now being doing strength training for a month and I can notice differences on the bike, I feel like I’m pushing on the pedals more and my little niggling pains have disappeared. I would recommend the following exercises to all women as they peruse triathlon. There exercises can be done in front of the TV and will be a great addition to your training.
AT HOME WORKOUT
1. Squats – 2 x15 with light weigts
2. Walking lunges 2 x 16 with no weights
3. Calf raises (only body weight)
4. Back extensions
5. Planks (build up to 3 x 1min)
6. Running core
7. Walk up and down stairs 2 at a time
8. Push ups (2 x 15) – start on the knees