Q: How can I incorporate TRX strength training as part of my triathlon training program? -Tori from San Diego, CA
A: Tori, as a triathlete myself, I understand the difficulty finding the time to strength train in addition to all the swimming, biking and running, but making time for strength training is vital. Using the TRX in short yet efficient workouts has helped me stay injury free. Due to the repetitive nature of the sport specifically in the sagittal plane, the body begins to develop structural and muscular imbalances. For instance, overuse injuries arise such as Iliotibial Band (IT Band) syndrome, patellar tendonitis, and rotator cuff or shoulder tendonitis. Using the TRX to strengthen these areas in more than just the saggital plane can alleviate and/or avoid the onset of these issues which can knock you out of training and racing for extended amounts of time; a triathletes worst fear! Once a triathlete understands this point, they will find time to do their strength training.
I set up the TRX on my front door of my home and use it after a long ride for atomic push-ups, standing back extensions and for T,Y, I and W's. This strength session is done as a circuit and it takes 12-15 minutes depending on the length of my swim, bike or run that day.
The program does not need to be 45 or 60 minutes with multiple machines, pulleys etc..., but rather only 15 or 20 minutes with the TRX. These workouts can be done on "rest" days or before a long workout ride, run or swim.
My favorite multisport specific exercises are:
1.) TRX Standing Back Extension-I use this exercise as both a stretch for the low back and hamstrings as well as a strengthening for the abdominals.
2.) Single leg squats- Since walking and running are performed predominately on one leg (approximately 85%) , the single leg squats in all variations (leg abducted, extended, flexed) is an excellent way to balance the strength in both legs.
3.) Suspended lunges in all 3 planes- I perform these exercises for both strength and power. Combining these two is very challenging, yet beneficial for the lower body.
4.)Atomic push ups- This exercise is great for core stability and strength. Specifically for swimming since you are in the prone suspended position, similar to swimming in the water
Neil Mallinson
Fitness Anywhere Master Trainer