5. STRENGTH WORK­OUTS THAT DOU­BLE WITH BIKE/RUN MILES.

Triathlon Magazine Canada - - FEATURES -

In the off-sea­son I of­ten do work­outs where I mix squats, lunges and push ups with miles on the tread­mill or in­ter­vals on the bike. I feel that th­ese work­outs in­crease the speci­ficity of the strength ex­er­cises (by im­me­di­ately ap­ply­ing them to my sport) and max­i­mize the amount of ex­er­cise I get in one hour. Above is one of my favourites. It is tough, so pre­pare to be very sore the first few times.

Do less than half of th­ese rep­e­ti­tions on your first try if you don’t reg­u­larly do squats, lunges or push ups. I am gen­er­ally a com­plete wreck the first time I do this work­out. You can ad­just with fewer strength rep­e­ti­tions and build up to it with six min­utes of easy tempo rather than six min­utes hard.

Lit­tle changes to how you or­ga­nize your train­ing sched­ule can make a big dif­fer­ence to how much time you get in dur­ing the win­ter months. Start­ing back with a fo­cus on good tech­nique is a recipe for con­sis­tency and will lay the ground­work for a full train­ing load.

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