In a somewhat roundabout way, I'd like to take you through the process of how I got on-board with S&C sessions since I took up Triathlon.
I've personally never been a huge fan of gyms - and associate S&C work to be the same as gym type workouts (I'm not sure I even like the word 'workout'). Gyms seem over-priced for starters, so for that and a few other reasons (that I wont share here), I've never really ventured into them (unless it was for a free 'trial', then why not....and then I only used the pool during that period anyway!).
The other challenge I felt was around how I best allocated my time between the swim, bike and run training I wanted to do. If I was to add an S&C routine, then the likelihood was, I'd have to replace a swim, bike or run session - which to me felt counterproductive. I'm not sure I'd be the first new comer to triathlon to have that view.
I pretty much followed the same approach to my early days of running marathons. My view being, what have I got to do come race day....I've got to run 26.2 miles, so what should I do for training....well, running and plenty of it. Never did it occur to me to do much else.
So with my mind made up and my previous 'experience', I avoided the S&C and continued to split my time between swim, bike and run.
From the reading I did, I got the idea one of the benefits to a S&C routine was the contribution it could make to injury prevention. Now I've either been very fortunate, or smart in my approach to training (I know which is likely to be true...) as I've never suffered from any sort of injury that has stopped me completely from racing or training. Granted, I've had a couple of episodes of plantar fasciitis where I've had to lay off the running for a while, but that meant just more focus was put on swimming and biking. So again, where is my motivation to introduce those S&C sessions - for me, it still wasn't there.
And then the light-bulb moment. I had recently read Chrissie Wellington's book 'A life without limits'. Being fairly new to Triathlon, I was still catching up with its hero's past and present. So, when one day I saw Chrissie had a new book out and to coincide with that, was doing 'an audience with' at a book shop in London, I signed up and got my ticket. I was riddled with excitement. I'd actually be listening to and hearing from a legend of the sport. I couldn't wait. So the day arrives, in my over excitement I arrive way too early, buy the new book and settle down right at the very front.
I won't go into every detail, fascinating as it was. However, the conversation or question come up about S&C, was it important, what did Chrissie think? This was going to be interesting I thought....and it was. Her answer was simple - ignore it at your own peril !!
Well, that was pretty conclusive really. When you are being told that by a four times Iron Man world Champion it suddenly becomes something you HAVE to do. From that moment on, I was determined I would take on at least one S&C session per week. Luckily, Chrissie had included a tri specific S&C routine in her new book, from when she was coached by Dave Scott. That just added to the sense of urgency to start...if it is a routine created by 'The Man' himself, who was I to ignore it.
And that's where it all began for me. I photocopied the pages from the book, dragged out my wife's knackered old yoga mat, dusted off some old dumbbells and proceeded to set myself up in my conservatory (still couldn't face or justify the gym) and got to grips with the routine. I had to adjust some sets/reps to fit in with the time I had but other than that, I followed the session plan laid out in that book.
Have I done it once per week like I thought I would.... no I haven't. I'll admit, it's the first session to be cut if I'm facing time constraints or feel I've fallen behind on swim, bike or run sessions that week. That said, the majority of the exercises are done without weights, so its a good session that can in the main be done anywhere, on holiday etc.
Have I benefited from it? I've said before in other articles that a lot of my views are not evidenced or scientifically backed up. The same applies here with S&C. I have no scientific or race based feedback or evidence to prove if I have, or haven't benefited. I've picked up a slight niggle in my back recently, so it hasn't kept me 100% injury free, but then, I don't do it regularly enough to claim against that insurance policy I'm sure. On top of which, my training is rarely at the extreme end of the intensity scale, so that probably has more to do with a lack of injury - maybe?
Having said that, last season, after getting in some more regular and consistent S&C, I did feel a long stronger on my brick sessions, running off the bike did feel 'easier'. Can I attribute that to S&C directly, no I can't. But it was a difference I noticed and the only significant change to my training was the introduction of an S&C session once per week(ish).
What I have done is continue to read and research S&C in triathlon and find it unusual to come across any material, or any elite athlete that doesn't impart the importance of S&C sessions. So there you have it, another article that I've written and you've read (hopefully)....got to the end of and thought, well, that was pretty much useless. What has he told me here? What have I learnt? The title of the article was, Strength and Conditioning, is it worth it? In my view, it is. I am sure I have felt a benefit, albeit maybe marginal. I am going to continue and try to get one session in per week. I plan to mix it up with some sessions or exercises that are not triathlon specific, but are rather just S&C based/focused. I haven't read anywhere in my continued research that there is any detrimental benefit....and with the words of a four times Iron Man world champion still ringing in my ears...'ignore it at your own peril'....I will continue to try and fit it into my training schedule.
Whether or not you do, is a matter of personal choice I guess - but, I would at least take on board those wise words from Chrissie.
I pretty much followed the same approach to my early days of running marathons. My view being, what have I got to do come race day....I've got to run 26.2 miles, so what should I do for training....well, running and plenty of it. Never did it occur to me to do much else.
So with my mind made up and my previous 'experience', I avoided the S&C and continued to split my time between swim, bike and run.
From the reading I did, I got the idea one of the benefits to a S&C routine was the contribution it could make to injury prevention. Now I've either been very fortunate, or smart in my approach to training (I know which is likely to be true...) as I've never suffered from any sort of injury that has stopped me completely from racing or training. Granted, I've had a couple of episodes of plantar fasciitis where I've had to lay off the running for a while, but that meant just more focus was put on swimming and biking. So again, where is my motivation to introduce those S&C sessions - for me, it still wasn't there.
And then the light-bulb moment. I had recently read Chrissie Wellington's book 'A life without limits'. Being fairly new to Triathlon, I was still catching up with its hero's past and present. So, when one day I saw Chrissie had a new book out and to coincide with that, was doing 'an audience with' at a book shop in London, I signed up and got my ticket. I was riddled with excitement. I'd actually be listening to and hearing from a legend of the sport. I couldn't wait. So the day arrives, in my over excitement I arrive way too early, buy the new book and settle down right at the very front.
I won't go into every detail, fascinating as it was. However, the conversation or question come up about S&C, was it important, what did Chrissie think? This was going to be interesting I thought....and it was. Her answer was simple - ignore it at your own peril !!
Well, that was pretty conclusive really. When you are being told that by a four times Iron Man world Champion it suddenly becomes something you HAVE to do. From that moment on, I was determined I would take on at least one S&C session per week. Luckily, Chrissie had included a tri specific S&C routine in her new book, from when she was coached by Dave Scott. That just added to the sense of urgency to start...if it is a routine created by 'The Man' himself, who was I to ignore it.
And that's where it all began for me. I photocopied the pages from the book, dragged out my wife's knackered old yoga mat, dusted off some old dumbbells and proceeded to set myself up in my conservatory (still couldn't face or justify the gym) and got to grips with the routine. I had to adjust some sets/reps to fit in with the time I had but other than that, I followed the session plan laid out in that book.
Have I done it once per week like I thought I would.... no I haven't. I'll admit, it's the first session to be cut if I'm facing time constraints or feel I've fallen behind on swim, bike or run sessions that week. That said, the majority of the exercises are done without weights, so its a good session that can in the main be done anywhere, on holiday etc.
Have I benefited from it? I've said before in other articles that a lot of my views are not evidenced or scientifically backed up. The same applies here with S&C. I have no scientific or race based feedback or evidence to prove if I have, or haven't benefited. I've picked up a slight niggle in my back recently, so it hasn't kept me 100% injury free, but then, I don't do it regularly enough to claim against that insurance policy I'm sure. On top of which, my training is rarely at the extreme end of the intensity scale, so that probably has more to do with a lack of injury - maybe?
Having said that, last season, after getting in some more regular and consistent S&C, I did feel a long stronger on my brick sessions, running off the bike did feel 'easier'. Can I attribute that to S&C directly, no I can't. But it was a difference I noticed and the only significant change to my training was the introduction of an S&C session once per week(ish).
What I have done is continue to read and research S&C in triathlon and find it unusual to come across any material, or any elite athlete that doesn't impart the importance of S&C sessions. So there you have it, another article that I've written and you've read (hopefully)....got to the end of and thought, well, that was pretty much useless. What has he told me here? What have I learnt? The title of the article was, Strength and Conditioning, is it worth it? In my view, it is. I am sure I have felt a benefit, albeit maybe marginal. I am going to continue and try to get one session in per week. I plan to mix it up with some sessions or exercises that are not triathlon specific, but are rather just S&C based/focused. I haven't read anywhere in my continued research that there is any detrimental benefit....and with the words of a four times Iron Man world champion still ringing in my ears...'ignore it at your own peril'....I will continue to try and fit it into my training schedule.
Whether or not you do, is a matter of personal choice I guess - but, I would at least take on board those wise words from Chrissie.
