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Off-Season. Time to Build.

Dear Athletes! It's that time of the year where you try out new things. I am 100% certain, that most of you lack mobility and strength and wonder how to finally incorporate this training in your busy endurance plan. Let's talk and let's finally get it done!

Yours, Coach Katharina 🌺


Triathlon Off Season. This is the time where you build!
Off Season Training

Higher mobility (hip, knee, ankle, spine) = Deeper Squat = Better Run & Bike Performance! FACT!

 

There are enough papers out there stressing out how important it is to incorporate strength & mobility training in a runner's or triathlete's training schedule. You've probably started some stability or light weight sessions and made even it through some weeks and months. Great. But at the end two arguments always kill the initial motivation: strength training is time consuming and you don't want to gain muscle weight.

 

If done professionally those arguments are simply not true. Let me proof you wrong!

 

Each of my strength sessions start with a mobility warm up. Muscles work way better if the connected joints are in the right position and can move freely. Advantages of an improved range of motion: great feeling to open up your joints, injury prevention & enhanced recovery, being pain free all day long, reduced muscles tightness, better body awareness and posture and many more!

 

The main part of the strength session includes between 1-4 main exercises. We're talking SQUAT, DEADLIFT, BENCH PRESS, PULL UPS. Why? These are the exercises that you need as a runner or triathlete. Sessions end with a handful (max) of supplementary exercises to balance out the main drills and to get in a full body workout weekly. The advantages are obvious:

 

  • glute & hamstring strength make you faster

  • run performance and technique get improved

  • pedal efficiency increases

  • core and hip strength have a huge impact on your run performance

  • body composition improves and helps with metabolic efficiency and many more...

 

BUT, most of you don't know how to incorporate proper, technique focused, heavy weight including strength training. I provide my athletes with 2 sessions per week, around 60-80 minutes long. This is absolutely doable for any endurance athlete. The impact is huge.

 

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