With the cycling, triathlon and marathon season coming to an end, it is time to use your off season to build toward your goals for the next year.
Strength training is an often over-looked part of preparing for an endurance event whether it is due to time constraints, lack of knowledge, or common myths.
Strength training for endurance athletes can have two distinct benefits when instituted properly:
1. Improve Performance
Strength training can improve performance for endurance athletes by maximizing the power and force generated with each pedal stroke or step. This makes each step/pedal stroke more efficient – propelling the athlete faster to the finish line.
To maximize the benefit of strength training, endurance athletes need to use the proper training protocols to improve strength and power without adding excess weight or muscle mass.
2. Decrease Risk of Overuse Injury
The nature of endurance sports leads to high repetitions of movement in one plane of motion. For example; running and cycling are both performed with the knee and hips repeatedly flexing and extending up to 90+ times/minute. This creates muscular imbalances which lead to common overuse injuries like Iliotibial band (ITB) syndrome, Torchanteric Bursitis, Shin Splints, Plantar Fascitis and more.
A properly planned strength training program can help reduce the risk of overuse injuries which can ruin months of training when you are unable to start the race for which you were training.
If you are planning a spring or summer 2018 race, contact us for help with your strength training.