STRENGTH & CONDITIONING

Okay, so it might not give you the same feeling of satisfaction as beasting yourself over a long run or bike, but a focus on S&C is key to endurance, says Dermott Hayes

Quit AVOIDING IT

As a coach, I would comfortably say that the most overlooked and underestimated area of endurance training is the time spent on strength and conditioning. So often athletes say they ran out of time (usually meaning they’re bored by strength and conditioning!) but it comes back to haunt them if their races don’t go as planned. Quite simply, an effective S&C plan will improve the body’s ability to cope with the demand of endurance training and racing.

avoid the iron shuffle

You should think of S&C as being the foundation that holds the body together – and when it’s weak the whole body will crumble. You know the carnage you see at the end of any iron-distance race marathon, with runners shuffling and hunched over? This could all be prevented with proper S&C training.

one good, two better

I encourage my athletes to complete at least one strength and conditioning session each week but ideally two is preferred. Plus you can opt for yoga or pilates as these are great alternatives and help to build excellent functional strength.

key exercises

Include these each time:

1. Dorsal Raises

Lie on your back, keep fingers close to the head, toes down and lift.

2. Glute Bridges

Lift the hips by squeezing the glutes and core.

3. Squats

Keep heels on the floor and drop to 90°.

4. Upright Row

Stand tall and lift a weight from hips to chin, elbows up high.

5. Lunge Walking

Bring your feet together in between each lunge. Keep your back tall.

6. Plank

On forearms and feet, aiming to have your bottom in a straight line with your feet.