Endurance athletes need to do strength training to build speed and durability
For decades, endurance athletes like runners, cyclists, and cross-country skiers may have spent a month in the gym during the off-season.
And maybe we did some core work.
But we left a lot of speed and strength on the gym floor.
The research has clearly shown that year-round strength training, especially for older adults, not only makes us stronger, but it makes us faster too.
Plus strength training has shown to build endurance as well.
The Research is Clear
In just one research study, “athletes saw improvements in energy cost of locomotion, maximal power, and maximal strength. Specifically, high-weight, low-repetition sets were found to provide endurance athletes the best bang for their buck.”
“Heavy lifting directly correlates to endurance performance markers such as time-to-exhaustion, and time trial times, by means of increasing muscle economy and threshold.
“Lifting heavy weights acts as an insurance policy for your body by strengthening tendons, ligaments, collagen, and bone density.”Training Peaks
Do You Need Motivation to Lift Heavy Things?
Right now, I’m reluctant to make special trips to the gym unless I’m working.
In the time of COVID, there are countless online strength training programs, some free, some paid.
But even with a program, people have a tough time sticking with their exercises.
For most, it’s a lack of motivation and accountability.
Strength training is a critical part of all Simple Endurance Coaching training plans.
Not only do we provide the information, but we give you the motivation through strength training activities that build muscle and endurance.
Strength Training to Help You Get Stronger With More Mobility
Whether you work with me as a personal training client or as a cyclist, runner, or other endurance athlete, our goals are always the same.
We work together to create a specific training plan designed to help you move better, feel stronger, and gain confidence.
First, we help your core and hips get stronger to support your body’s movement.
Second, we focus on mobility in and through your joints, mainly your knees, hips, and shoulders.
Third, we focus on weaknesses. For cyclists and runners, for example, that’s almost always building core, particularly back, and hip strength as well as balance.
At the gym, we use primarily kettlebells, dumbbells, suspension straps, bands, and bodyweight.
We do a lot of unilateral work. For example, we do a lot of Bulgarian split squats.
At-Home Strength Training for Endurance Athletes Course
We offer a six-week at-home bodyweight strength training class that focuses on hip strength, core strength, and mobility.
Each week, you get a roughly 45-minute class that starts with squats and glute work, then includes a variety of push ups and core strengtheners. Plus we do a lot of mobility work that helps
The workouts become increasingly challenging throughout the course, and I provide plenty of modifications to accommodate people of all ages.