Holiday Strength Training

For many of us who are preparing for races this summer, having a holiday trip planned away with family and friends can set worries in your mind about how you are going to train. Now by this point in the season, some of us need a break from training so go ahead and get relaxing but for those of us with our A races on the horizon, take this opportunity to really focus on your strength conditioning. Strength training is often something which is pushed to the side whilst we all try and cram in swim, bike, run sessions. However, neglecting this type of training could be the one thing that is preventing you from reaching your potential, whether you are a sprint distance athlete or an Ironman athlete. You don’t need a gym, you just need an imagination and to be creative with the things around you.

One of the main focuses for these sessions should be on maintaining good form and perfecting technique throughout the workout. The weight will not be heavy but at this point in the season you want to be conditioning rather than building bulk.

What you can use as a substitute for the equipment used in strength sessions;

6 pack of water bottles

-large empty water bottle (1.5litre plus) filled with either sand or stones

-6 pack of water bottles (full)

-steps outside or inside

-a ledge about half a metre off the ground which you can jump on to

-towel or sun lounger cushion

Session to get you started;

Warm up

10 minutes warming up

2 minutes jogging or running up and down steps*

10 squat jumps

10 press ups

10 squat thrusts

Weighted water bottle

Main Set

2 x plank (held for 30 seconds-1 minute)

10 x single leg squats, each leg (unweighted)

10 x squats with 6 pack of water bottles

10 x Bavarian squats, each leg with weight filled bottle

10 x box jump using an appropriate ledge

Cool Down

5 minutes stretching

Then relax with a cocktail or beer!

*Please do this with caution we are not advocating that you should put yourself in a position of where there is a high risk of accident

Above all else, enjoy the psychological break from the hectic normality of life!

Chantal

Coach

Tri Training Harder

FreetritrainingharderAugust 12, 2013Strength and Conditioning, Training, Triathlon1 Comment

Can you avoid drafting in triathlons? Navigating Reality and Making the Most of Your Race

In this latest article, Coach José explores how drafting is a part of the sport, why there are drafting rules, what to do if you find yourself stuck amongst the drafting group, and how to ensure you race with integrity.

What Makes Tri Training Harder's Athlete Network Special?

In this article, we explore Tri Training Harder’s community-driven approach and how building a supportive and inclusive athlete network fosters success. Featuring stories from Tri Training Harder community members, the article highlights how collaboration and shared knowledge positively impact athletes, emphasising the value of a collective, inclusive environment for athletes of all levels.

Why should you Integrate Physiotherapy and Nutrition into Endurance Training

This article explores the science behind endurance training, focusing on the crucial roles of physiotherapy and nutrition. With insights from Tri Training Harder’s expert partners, including physiotherapists and nutritionists, we highlight how their expertise is integrated into training plans to enhance athlete performance and prevent injury, underscoring the importance of a well-rounded approach to endurance training.

What is The Power of Holistic Endurance Coaching?

This article delves into the power of holistic coaching, emphasising our comprehensive approach that goes beyond just a training plan. By incorporating mental, physical, and emotional support, this coaching strategy has helped athletes thrive. Testimonials from current athletes highlight the significant benefits of this well-rounded methodology, reinforcing the importance of a holistic approach to coaching.

How can you Balance Endurance Training with a Busy Life: Tips from Tri Training Harder

This article explores practical strategies for balancing endurance training with a busy lifestyle. Drawing on insights from TTH coaches, the article offers advice on effective time management, prioritising workouts, and finding the right balance between triathlon training, work commitments, and personal life.

How is fear transmitted amongst athletes before an endurance event?

At some recent events, we have overheard athletes talking about their concerns and have been intrigued by how their fears have rippled out. In this latest article, Coach Philip explores how fear is spread and how it can impact athletes. More importantly, he also identifies how athletes can mitigate this group-social effect and rise above this group phenomenon.

What happens to my swim speed in open water

For most triathletes the majority of their swim training is done in a swimming pool. While this allows for the athlete to spend time on drills, technique and speed work, most triathlons involve a swim in open water. In this article Coach Denise looks at what impacts your speed when moving from the pool into open water.

What should you wear for a cold triathlon?

Although racing in the UK has many perks, one downside is that we don’t usually get the excessive heat that some of our European and US friends are accustomed to racing in. In this article, Coach Philip explores some top tips for racing in the cold.

Warming up for the swim, on the land

The first leg of any triathlon event is the swim, but how can you make sure that you are ready to race from the starting hooter? In some events it is possible to get into the water for a quick few minutes recce, but this is often not an option. In this blog Coach Denise takes a look at how you can get ready to race from the moment you enter the water.

Getting into cold water – acclimatising and having fun

At the start of race season, as thoughts turn to open water swims, one of the key considerations is, just how do you swim comfortably in cold water. In this article Coach Denise uses her extensive experience of swimming in Scotland to look at how best to make the transition from the pool to outside, helping you to have the best swim leg you can.

Planning to fuel or fuelling to plan?

Every year, nutrition and its strategies take centre stage in our conversations with athletes. It's a subject that sparks genuine curiosity and interest. Yet, the challenge lies in translating this knowledge into effective race strategies. Coach Philip delves into some common pitfalls in nutrition strategy, emphasising the potential for significant performance improvements.

Why is a Warm-up Important?

We all know warm-ups are important, but when it comes to racing, we tend to do things differently than in training. Coach Philip explores why the warm-up is important.

How should you categorise your races through the season?

Athletes often categorise their races. In this article, Coach Philip outlines how athletes can use a category to help adjust their mindsets before the event.

Holiday Strength Training

Read the latest content from Tri Training Harder Coaching

Sign up to receive the latest news and updates from Tri Training Harder

Believe. Strive. Achieve.