5 Great No-Equipment Strength Exercises for Cyclists, Triathletes, and Runners
To help cyclists, triathletes, and runners fit strength training into your busy and active lifestyle, here are five incredibly effective strength training exercises that require no equipment. For athletes who already have a relatively strong lower body, bodyweight squats are not likely to produce enough force to truly increase the strength of your quads, hamstrings, gluteal, and hip muscles. In a controlled descent, lower your hips down and back while keeping your knees straight above the balls of your feet. A glute bridge is a great exercise for engaging the lower back, hip flexors, and gluteal muscles. Lift your hips off the floor until you achieve a straight line from your shoulders, through your hips, to your knees. Hold this position for a count of 5, and then lower your hips back to the floor while keeping your left leg extended. Raise your hips straight up as you walk your feet forward, keeping both your legs and back straight. Reverse the motion by raising your hips upward and bending your arms to bring your chest close to the floor, until your hips are high, your back is straight, and your arms are still bent. A standard high plank is a great core strength exercise, and the spider plank adds some additional hip strength challenges and helps with hip mobility. If you’re an endurance athlete just starting out with resistance training, try to complete all these exercises as a circuit twice, taking two minutes rest between exercises and 5 minutes rest between sets.
Finding time to fit in a work out and think about your training goals can be a stressful thing to add on top of a plate that is already full. There are many things you can do to create more time in your schedule to fit in training for a triathlon. Speaking of getting amazing workouts done in one hour, spending your precious time on quality training instead of on increasing mileage will allow you to train more efficiently. Even on my work days, I can get in 7-8 miles of running and a mile or so of quality swimming without using any of my family time. Sometimes-when you’re working out on your lunch break-wet wipes, facial cleansing cloths, deodorant and a slicked back hairdo become your go-tos instead of wasting time on a full-blown shower. The dilly-dally of getting through the city stoplights and traffic takes so much time that, before I know it, it has been an hour and I’ve only gone a few miles. With the trainer, I can utilize the time after the kids go to bed to hit a hard 1-2 hour session. There can be benefits to training alone, especially when you are short on time. Planning a big group ride, swim or run with a crew can be fun on the weekends, but when you are trying to fit something in during the evenings and have to work around everyone’s schedule, sometimes you will find that you’re spending more time coordinating the workout than actually training. Make time for solo training a few times a week so you can focus on your personal growth as a triathlete.
Triathlon Coach Matt Dixon Reveals Fast-Track Ironman Training Program
In Fast-Track Triathlete, elite triathlon coach Matt Dixon offers his plan of attack for high performance in long-course triathlon-without sacrificing work or life. Developed for busy professionals with demanding schedules, Dixon’s program makes your PR possible in Ironman, Ironman 70.3, Rev3, and Challenge triathlons in about 10 hours a week. Fast-Track Triathlete: Balancing a Big Life with Big Performance in Long-Course Triathlon is now available in bookstores, tri shops, and online. Training for long-course triathlons once demanded 15-20 hours each week-on top of work, family, travel and other time commitments. Now Fast-Track Triathlete opens the door to your best performance in full- and half-distance triathlons in half the traditional training time. Dixon’s first book, The Well-Built Triathlete, revealed his four-tiered approach to success in all triathlon race distances. Fast-Track Triathlete turbocharges Dixon’s well-built program so even the busiest athletes can achieve their long-distance triathlon dreams without sacrificing so much to achieve them. Matt Dixon is an exercise physiologist and an elite triathlon coach. Dixon is an Ironman University Master Coach and a former professional triathlete and two-time Olympic trials finalist in swimming. VeloPress is the book publishing division of World Triathlon Corporation, the parent company of the Ironman and Ironman 70.3 triathlon series and owner of Triathlete magazine.
Fast-Track Triathlete: Balancing a Big Life with Big Performance in Long-Course Triathlon
In Fast-Track Triathlete, elite triathlon coach Matt Dixon offers his plan of attack for high performance in long-course triathlon-without sacrificing work or life. Developed for busy professionals with demanding schedules, the Fast-Track Triathlete program makes your PR possible in Ironman(R), Ironman 70.3(R), Rev3, and Challenge triathlon in about 10 hours a week. For many, preparing for long-distance triathlon is more challenging than the race itself. Now Fast-Track Triathlete opens the door to your best performance in full- and half-distance triathlons in half the traditional training time. Dixon’s laser-focused, effective approach to workouts, recovery, strength and mobility, and nutrition means you can prepare for triathlon’s greatest challenges in just 7-10 hours per week for half-distance and 10-12 hours per week for full-distance. Dixon’s complete guide to creating a successful sport and life performance recipe. Dixon’s first book, The Well-Built Triathlete, revealed his four-tiered approach to success in all triathlon race distances. Fast-Track Triathlete turbocharges Dixon’s well-built program so even the busiest athletes can achieve their long-distance triathlon dreams without sacrificing so much to achieve them. Matt Dixon is an exercise physiologist and an elite triathlon coach. He has a master’s degree in clinical and exercise physiology and contributes regularly to Triathlete, LAVA, Outside, and USA Triathlon magazines.
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