Additional core training and streching

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This topic contains 4 replies, has 2 voices, and was last updated by  Robert Rozej 6 months, 1 week ago.

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  • #24100

    Robert Rozej
    Participant

    Welcome,
    I have program half-iron distance advanced. It is written that no additional trainig is needed and i would like to ask for core exercise like plunks, push-ups, squats etc. And also about streching after running and riding a bike. Is there a need to do additional exercises like that?

    #24143

    Mat O’Halloran
    Participant

    Hi Robert – thanx for your questions!

    The reality is, that swimming/biking/running is already excellent core training, especially if you swim with the pull buoy band, do the low RPM rides and especially, running hill repeats.

    If you are limited on time or have extra time, it’s best to simply focus more on the swim/bike/run. 3 sports, is already a lot πŸ˜‰ then by doing the right training, you can get the specific strength work while developing your aerobic base at the same time.

    It’s very common, to see triathletes, develop small aches and niggles, by “hitting the gym” as it does put a lot of stress on your joints/tendons. As well to the reality, that triathlon is an aerobic sport (aerobic = with oxygen) that requires 10-20-30 THOUSAND repetitions. Versus doing 10-20-30 reps, with lots of resistance. It will also hinder your all around consistency and sensations when it’s time to nail key swim/bike/run sessions.

    If you do need to get in the gym, supposed you have a particular weakness, then best to do so, in the offseason. You will also see lots of professionals do strength training, but they are trying to squeeze that last 2/3 % out of themselves, as well to being monitors by trained specialists.

    Then for stretching, it can be a bit risky, and not very beneficial. Triathlon is not a range of motion sport. You don’t need to be flexible, to be a good over long distances. But if you do some stretching, keep it lite, and best to do it, when your body is properly warmed up, like out of the sauna, or hot tub.

    The best way to prevent injuries and feel better is to get on the foam roller πŸ˜‰

    Hope this helps and all the best in your season!

    #24146

    Robert Rozej
    Participant

    Dear Mat,
    Thanks a lot for answer. It is very helpful and turns upside down my whole training. I’m rather runner and from beginning i was doing a lot of additional exercises. Triathlon 1/4 and olympic distance from time to time. Swimmming last season improved, bike one-two weeks before competition. But this winter i spend a lot of time on trainer. In my opinion my best training looked like: 0:30h-yoga, 0:30-0:45 exercises, 1:10 swimming with cups resistance and short resistance, work, afternoon 1:30h run and the end 1-1:45 bike trainer. I am learnt that success is only by hard work so i trained very hard. With additional exercises it was more then 20 hours a week and the intensity was quite high especially during running and bike. I am really happy at the moment because of what i read in training plan and what you wrote. I always was curious if my additional exercises and minutes spent on additional training are useful but my mental construction was saying that i must do as much as possible. Maybe it’s now an answer why during marathons i was totally without energy at the end of distance. I will start with half iron man plan after marathon and we will see how it is. One more question. I think my base is quite good and can i jump to for example 8-9 week to start the program? my marathon is at 23.04 and first Half Iron man is in 3 weeks. The main start is 06.08 but between there will be some 1/4 and olimpic distance starts.

    #24200

    Mat O’Halloran
    Participant

    Hi Robert – okay great, you are very welcomed. As for your question about jumping ahead some weeks with the advance half ironman program, it should be fine. Just build into the intensity, and focus on getting in the prescribed volume. All the while emphasizing consistency from workout-to-workout, day-to-day and week-to-week.

    At the end of the day, the most important factor is how you do things. What you do, and how much you do, is also important, but not as much as the “how” πŸ™‚

    #24297

    Robert Rozej
    Participant

    Thanks a lot Mat. I know that “How” is the most important. I will try to do my best with Trisutto plan for 70.3. Have a nice weekend πŸ™‚

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