- Morning, Trainiacs,.
We're just finishing up a easy little Monday morning.
Whoa.
Hour and a half little bike round.
It's getting nice out, and you know what?
It's been a while since.
Oh.
It's been a while since I've been on the fat bike.
And my strength in the stabilizer muscles is not awesome.
Which of course brings up
that the Triathlon Strength Training Masterclass
with Erin Carson, Mirinda Carfrae, and Tim O'Donnell,
the dream team, is up.
So we're gonna talk about some of the highlights,
none of the lowlights,
and all good strength training things.
That was.
That was not my most powerful end to before the intro.
Let's do it though.
(energetic electric music)
(Taren sighs)
So yes, the courses are alive, and they are good.
Now, you can go check out protriathlontraining.com,
but here I'm going to talk about some of the highlights
from the video courses in the Strength Training Course.
Each of the courses, they've got
in between 50 and 20 videos.
They all have six audio files, and then there's some
supporting documentation here and there.
The Strength Training Course has a ton
of supporting documentation, and the videos are fantastic.
They're all workout demonstrations,
and then the supporting documents have,
all right, here's how you take all that workouts
and schedule it out over the course of a week in a year.
It was really good.
But at the end of the video, here, we'll, we'll,
just between you and me a little secret.
I will give you a coupon code for 20% off any course.
You may have heard that already
if you've watched any of the other videos.
When I was finishing up with Erin Carson,
the Strength Trainer for Mirinda Carfrae and Tim O'Donnell,
she asked me, "What did you learn over this week?"
And I was like, oh, haven't thought about that.
But the thing that came to mind is that a topic
that kept coming up was that Tim and Mirinda and Erin said
that for the body to really do well and absorb
the swim-bike-run training that we do and get faster
and improve with it, your body has to be in a physical state
that is strong enough to not just like take that training,
be like, uh, thank god that's over, okay.
Now I'll get myself back to square one.
It has to be strong enough to absorb it
and progress a little bit.
So there's a huge amount of focus
on things like mobility and function.
- Interesting to just start a strength program
or a mobility program just that everyone else is doing,
but I think when you know a little bit more about yourself,
then you can customize the program a little bit.
If somebody's spending a ton of time on their bike,
a ton of time running, chances are very, very good
their ankles and their lower legs gonna be tight.
So if we just keep forcing them into a squat pattern
without heels raised, we're asking for trouble.
We're gonna get we want eventually,
but somebody's gonna pay the price,
and it's usually gonna be the low back or the hips.
So the squatting pattern can be a big risk for us.
- If you just think about it, if we are say
constantly running and we have a hip impingement,
how much faster do you think you're gonna be
able to get when you're running?
You're only able to get as fast as your basic,
most significant limiter allows you to get.
So we wanna make sure that our body
is not a limiter at all, that our ankles are mobile,
that our hips are mobile, that our chest is nice and open
and we're not constantly closing up.
All of these things are part of makes
strength training beneficial, not just throwing around
heavy weights and working on your dumbbell lifts
so you can get guns like that.
Those are 11 inch pythons.
Next really interesting thing, and we gotta talk about this
because, Trainiacs, all of us have it wrong.
A lot of us focus on, all right,
I need to develop my core work.
All right, I need to develop into a really strong athlete,
so a vast majority of us go and we do crunches
and we do planks and we do squats and leg presses
and things that are traditionally like,
I need to work on my core.
I'm gonna do core exercises.
I need to work on leg strength.
I'm gonna go do leg strength exercises.
But take a look at what Erin says
about things like core and squats.
- I think more than anything what the core's main objective
is to protect the spine and the signal coming from the brain
when it comes to sport and efficient movement.
So when we become because of gravity and ground,
we become compressed and start to lose posture.
We start to become compromised
and lose efficiency in the movement.
So we all as a group decided that core became
really something we wanted to talk about and strength and,
but I think more than anything we want to get length
and decompression of the spine,
so we can keep that signal really strong.
I think having a variation of how you squat
is really important because every single athlete will bring
a little bit of a different tightness,
pattern, or strength to the gym.
So we actually use squatting patterns all year.
- So instead of focusing on those because when we're
in triathlon, we are actively doing a core workout.
We aren't actively doing a squat.
We are being dynamic.
We are constantly, we are twisting.
It's full body, tied-together,
functional movements that we do.
Why not do full body, tied-together, functional
strength movements and that is more what that Masterclass
taught me than anything is that it's
not necessarily about a traditional movement,
it's about activating your core.
It's about activating your leg muscles, while doing
all these exercises that tie it all together.
The last thing that kept coming up was tissue care.
Tissue care, tissue care, tissue care, zoom in, tissue care.
- Any time you finish a workout, it's really,
if you can make the time to foam roll
within 30 minutes of that workout,
it's gonna help you recover, which will help
prepare you better for your next session.
- Whether it was just instead of overloading
all these muscles and really beating up your body
with a bunch of very traditional strength movements
that beat up the tissues and instead
just activating the tissues, so that we can access
all these muscle groups, which then makes strength training
not detrimental to our swim, bike, run.
It makes it supplementary.
It helps our swim, bike, run.
Instead, we wanna make sure that our tissues
are ready to swim, bike, run.
And this course kinda, ping, taught me somethings.
So then all kinds of questions come up.
Taren, are you still gonna do
these massive hex bar deadlifts?
We talk about that in the course.
Taren, when do I do this throughout a season?
Do I keep doing it through race season?
We talk about that in the course.
I very strongly recommend, big massive plug here,
go to protriathlontraining.com, use the coupon code
P-T-T launch 20, and until the end of April
as we launch all these courses, you can get 20% off
the Strength Training Course, any course,
all courses, the bundle of courses.
And they're good.
They are really, really good, Trainiacs.
All right.
Pete, what do you say?
I say later, Trainiacs.