Top 10 Reasons for Triathletes to Strength Train

This is a special guest post by Mark Van Bourgondien.  Mark is the owner of Synergy Fitness in Boca Raton, a great local gym that has special programming for runners, triathletes and fitness models.  Mark can be reached through his website here.         

Top 10 Reasons for Triathletes to Strength Train

Triathlon Race Season is here, races are in full swing and training now centers around those races that will make up the often 12-14 week race season.  But what about strength training?  This is a hot topic now, more than ever.  Should Triathletes dive into strength training, should they put off strength training until after the triathlon season or should they incorporate elements now.  Here are the top 10 reasons why triathletes, especially female triathletes should add strength training to their regimen.

1. Well Designed Program can improve performance

a.    Find a strength training expert who can design a program that will compliment and enhance triathlon disciplines,.

b.    Strength training elements can increase power and strength more than 25%, while also increasing muscle efficiency

2.    Strength Training Programs reduce injury

a.    According to the American Academy of Sports Medicine 20 Years of research has proven that athletes and beginners alike who engage in strength training programs see fewer injuries.  There is nothing worse than having to sit out a race or even a season due to preventable injuries

3.    Cross Training Balances Muscle Imbalances

a.    Triathlon Disciplines develop the larger muscle groups such as the glutes, quads and even upper back while neglecting smaller stabilizing muscles, adductors, abductors and core. These smaller muscles become weak in comparison.  Strength training programs can be developed to target these smaller stabilizing muscles correcting imbalances.  As an example biking is quad dominant with support from the hamstrings.  Improving hamstring strength with stiff legged deadlifts or good mornings will improve quad overall performance

4.    Reduces Boredom/Increases Sharpness

a.    Swimming, Biking and Running can all become repetitive and stale.  Jump start both your brain and your muscles by taking a class that is completely different to the other disciplines you train for

5.    Improved Physiological Imbalances

a.    Endurance Training often leads to overtraining.  Over training breaks you down and weakens you.  Studies have shown too that over training often weakens the immune system whereas shorter duration strength training sessions can build the immune system.  According to Poliquin (2012) “Strength training makes the body work like a well-oiled machine so that it’s ready to launch an assault when exposed to germs and viruses. It builds muscle, supports bone building, triggers tissue and collagen production, and elevates the immune system. Exercise elevates immune function by improving gene activity and the body’s natural antioxidant system.”

6.    Strength Training isn’t all just weights – HIIT, Tabata, Bands,

a.    HIIT, Tabata Programs increase VO2 Max and thus overall performance.  While most of us think that we are exerting ourselves near to 100% studies show that we are no where near that threshold.  HIIT and Tabata Programs of shorter duration challenge the athlete to perform maximally

b.    Bands, Bosus and Barbells are also used by Strength Training Professionals

7.    Improves overall athleticism – Strength Training and even Speed and Agility Classes can improve overall athleticism.  Triathlon disciplines are nearly all one dimensional in the Sagittal Plane – Strength Training programs can improve overall athletic ability, reaction time, balance and agility.

8.    Improves Bone Density/Joint Mobility in other planes

a.    Strength Training improves Bone density especially in populations such as women who are more susceptible to bone decline

9.    Decreases Depression and Anxiety

a.    A Harvard study found that 10 weeks of Weight Training reduced clinical depression better than counseling and if you thought that only aerobic exercise release endorphins leading to that illusive runners high don’t despair Weight Training also release endorphins such as Serotonin giving the same mood benefits as aerobic exercise. benefits.

10. Prepare for Next Year – Strength training benefits for Triathletes abound but if you haven’t already started what should you do in the middle of the season.

a.    Try adding one class of strength training per week.  Tell the instructor that you are a triathlete and you are new to strength training. A “start low go slow” approach is best.  You can always increase your weights and reps with pain or fatigue in the coming weeks

b.    When planning for off season training incorporate 2-3 classes per week that mimic or compliment your triathlon disciples. 

c.    Choose rounded programs that promote total body conditioning

d.    Don’t forget about the core !  Its central to your development !

Mark Van Bourgondien is the owner of Synergy Fitness Boca, ACE Certified, CrossFit Level 1 Trainer, Running Coach and athlete.  He trains high school and college level athletes, endurance athletes including triathletes. Much of his training centers around performance enhancement and injury prevention.  Drop in to Synergy Fitness at 221 East Palmetto Park Road, Boca Raton, FL 33432 or call him at 561-289-3383.  You can also visit us at www.Mobility-4Life.com

      

Fitness Trainers! How to Partner with Medical Professionals

This post is about your gym partnering with the medical professional to create a ‘team approach’ to better serve your members.  We’re going to be talking about why, when, who and how partnering can work.  I’ll be showing you examples of what it can look like and we'll tie the whole process together to see how it can improve your box.

The Referral Process

Referring your clients to a trusted medical provider creates options for your clients that want to avoid or treat their injuries.  Think of it as your insurance policy toward holding onto your members.  There's no quicker way for a member to freeze or cancel their membership than when they have a significant injury and can no longer work out.

Greg Joseph - Crossfit East Boca, 'The Training Pit' FL head trainer - “Not only has partnering with (a sports chiropractor) helped me tremendously in improving my surgically repaired knee, but he's also a valuable asset to our gym.  Whenever anyone is in pain or is having difficulties performing our CrossFit movements I refer to (a sports chiropractor) and we always get fantastic results.”

I'm willing to bet that every box owner or trainer reading this has been asked by a member in the past week, "when I do (insert exercise) it hurts (insert body part).  What should I do about that?  THIS IS WHEN YOU GET TO TAKE ACTION!

Send them to a medical professional!

When do You Refer your Clients?  When your clients:

1. Experience pain either during their workout or at any other time in their life. 

2. Poor technique is limiting their progress.
3. Don’t seem to be making progress the way they should.

4. When they can’t do something they should be able to do

5. When they are obviously having problems and you don’t know how you can help them.

What the conversation with your client looks like:

1) Identify the problem at hand

2) "Do you have someone you normally go to for that?"   if no

3) “I’ve got a great guy for ya, do you want his contact info?”  (And have the providers card/brochure, etc on hand)

4) ****Do you want me to call him and let him know you will be making an appt?**** (Take the initiative!)

5) Be Prepared to do this last step multiple times (People don't act when you want them to, only when they want to)

Who to refer to!
1) Chiropractor or Physical therapist- when their shoulder/back/knee/etc hurts but they’d like a conservative approach (non-surgical/non-drug)

2) Primary care- when they are sick or need medication  
3) Orthopedic doctor- when their shoulder/back/knee hurts and they’d like a non-conservative approach (drugs/surgery/injections/etc)

How else can they help you?

If you're hosting a competition or event of any kind, they can be a resource toward covering your overhead, or just by providing cool services at the event (free sample treatments, or free assessments).  Have them set up a table and have them promote their practice while providing a service to your members.

Share social media posts and newsletters

If you have a blog or other materials that you'd like to circulate, they can share them on their social media outlets.  You can also do the same for them.

Have them run Injury Prevention or Mobility Clinics on a regular basis

This provides injury prevention strategies in house, sometimes for free!  Scott Maxwell of Crossfit Coconut Creek, Fl stated - “Yes I did(get something from the clinic), I would love something like this more often, even stretches that should be done before and after. Ive (now) been using the moves you showed us to hopefully be more flexible so i can in turn use proper technique.  If I had to, I’d rate it a 10, any time you can get free information from a Dr it’s fantastic”.  It provides awesome material for your members while allowing the Doc to promote his practice.

*NOTE* I do not recommend creating 'Discount rates' for this partnership.  In the medical word, discounting services is illegal and could get the doctor into trouble.  Do not request that the doctor you partner with 'hooks up' your patients with discounted rates.  

What strategies have you used for partnering with medical professionals?  Please share on the bottom of this post.

If you have any questions or concerns, feel free to visit me at www.Mobility-4Life.com