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Yoga, Strenth Training, other alternatives?
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So, it's finally off-season and time to reflect on last season and get myself in a good mental and physical spot for next season. I've always wanted the past few off-seasons to start lifting and gain some general strength. However, I freaking HATE lifting, don't really know how to properly do it, and never wind up really following through. I don't have the financial resources to hire a Personal Trainer who can properly train me/yell at me and make me do it. So, I'm considering different options that I may enjoy more.

I've tried a few "power" yoga classes the last 2 weeks and like the way it uses my own body weight to build strength. I am also decent at it, for the most part, since I used to dance in high school. AKA I have good balance but years of triathlon has made my muscles waaaaaay tighter than they used to be.

Has anyone ever used yoga to supplement training? Has anyone had positive results?

Any other suggestions that don't require a lot of money and/or time that I don't have?

Just to give a small bit of background...if it matters.....I was a competitive swimmer my whole life until I tried triathlon, am a mid-range cyclist (have gotten much better the last few years and can hold off most people with my lead out of the water), and a not-so-great runner (not a big fan of running and prior shin issues have made it more difficult to keep up volume). So, I am primarily concerned with activities that will help improve my cycling and running without just adding more cycling and running.

Thanks!
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Re: Yoga, Strenth Training, other alternatives? [swimswam1003] [ In reply to ]
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You sound like me. I definitely use yoga, more in the offseason, as my strength training. I like it because it also works on flexibility.

check out my blog http://theswimmingtriathlete.com
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Re: Yoga, Strenth Training, other alternatives? [swimswam1003] [ In reply to ]
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I do yoga (although not as often as I should), and I know quite a few people who do as well. I also know two bike fitters who insist that triathletes should do some kind of stretching program because running tightens our legs and back so much that we can't properly go aero on the bike. I do feel better when I commit to just 10 minutes of stretching twice a week.

I also hate to lift. I do it because I am already paying the gym membership for the pool, so I might as well take advantage of the equipment. However, there are some really basic exercises such as lunges and pushups that you can do at home with no equipment. There are a couple of books about strength training for triathletes that can give you ideas. I will say that my endurance is better when I strength train.
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Re: Yoga, Strenth Training, other alternatives? [swimswam1003] [ In reply to ]
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My tri club has a yoga class (power yoga?). When we started I think only 1 of us had done yoga before and the rest of us were quite skeptical and disinterested in all the chanting nonsense. Luckily the coaches had picked a fabulous teacher who was very down to earth and has just enough of a potty mouth to keep it real. Starting point - most people couldn't touch their toes in a forward fold. How long has it been? Once a week for 2 years now, and I don't know anyone who has stopped coming. That's how much we all value it. It's just been fantastic for finding and stretching/strengthening muscles I've been under utilizing. Literally all those muscles translate to increased power somewhere in swim/bike/run.

I also work on additional exercises I picked up at a sports PT/chiropractic/ART office when I was chasing down some terrible pain that existed generally from knee to shoulder on my right side. The program was written to do 7 exercises twice a week but I found/find them so difficult that I still don't work my way through the whole routine in a single session. These days I'm aiming for 2-3 of them most mornings. The exercises are pretty similar to ones I’ve seen in those “5 exercises all runners should be doing” type articles, so you might look that up (probably a Runners World article).

To breathe, to feel, to know I'm alive.
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Re: Yoga, Strenth Training, other alternatives? [Tsunami] [ In reply to ]
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Tsunami wrote:
My tri club has a yoga class (power yoga?). When we started I think only 1 of us had done yoga before and the rest of us were quite skeptical and disinterested in all the chanting nonsense. Luckily the coaches had picked a fabulous teacher who was very down to earth and has just enough of a potty mouth to keep it real. Starting point - most people couldn't touch their toes in a forward fold. How long has it been? Once a week for 2 years now, and I don't know anyone who has stopped coming. That's how much we all value it. It's just been fantastic for finding and stretching/strengthening muscles I've been under utilizing. Literally all those muscles translate to increased power somewhere in swim/bike/run.


I also work on additional exercises I picked up at a sports PT/chiropractic/ART office when I was chasing down some terrible pain that existed generally from knee to shoulder on my right side. The program was written to do 7 exercises twice a week but I found/find them so difficult that I still don't work my way through the whole routine in a single session. These days I'm aiming for 2-3 of them most mornings. The exercises are pretty similar to ones I’ve seen in those “5 exercises all runners should be doing” type articles, so you might look that up (probably a Runners World article).


Maybe this one?
http://www.runnersworld.com/trail-running-training/cross-training-for-trail-runners
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Re: Yoga, Strenth Training, other alternatives? [swimswam1003] [ In reply to ]
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I am very similar to you in that I have a strong swimming background which probably also has something to do with me being a "not-so-great runner". I do a lot of alternative work on the side and during the off season that includes lifting, yoga, core work, and yoga. I love it all. I enjoy yoga, including power yoga, but I have found it to be detrimental to my running. Power yoga is a great workout because it incorporates strengthening, stretching, and core work all at once. I think it is great for my overall well being but I do not think it is great for making improvements as a triathletes. I feel like a lot of classes are competitive and push you in a direction that is not best for you. After all 90% people in the class are using it for a workout and not a supplement. I have also found that teachers don't as many corrections as they should so you have to wonder what strengthening/stretching are you really walking away with.

There are a lot of good functional movement workout sequences out there, particularly if you are interested in strengthening run and support muscles while working on proper form. I have been using TRX for a couple of months now and I love it. I got lucky and was given one but I did invest in working with a personal trainer for a couple of sessions just to make sure I had the basics down. I can get a great full body workout in a short amount of time. I also love it because I can do some very targeted sequences that address the weaknesses in my run form.

Regardless of what you decide to do I do recommend investing in a professional whether it is a physical therapist, personal trainer, run coach, etc. By investing in a couple of sessions you will be able to access the reality of your weaknesses (which by the way is a HUGE motivator) and it will give you a really good base to build from.

IF you really are looking for something free and easy following this guy ... http://www.kinetic-revolution.com/ He posts a lot of specific run strengthening movements (there are some swim and cycling ones too). I have been following him on Instagram where he just completed a 30 day challenge, 2 exercises every day for 30 days. The exercises and stretches were are really good ones!
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Re: Yoga, Strenth Training, other alternatives? [trikitten] [ In reply to ]
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Thanks. I thought about TRX but fear it's going to wind up in the "expensive stuff I've bought that I don't use but seemed like a good idea at one point" pile that I have. lol. I do have to say, though, that after a few weeks of yoga my reoccurring back issues are feeling much better. I'm taking classes at a smaller studio which make getting attention not too hard (like class is maxed out at 10ppl) and I was a modern and jazz dancer up until college (when swimming won) which I think gives me a good start on finding proper form from the get-go. You know, as limited by my shorter muscles and diminished flexibility.

I'm definitely going to check out the site you posted, though. Especially since my time will be far more limited once IM training ramps up again. But at least I'm enjoying something different for the time-being (while also getting some use out of the billion spandex pants I own lol).

Thanks for your thoughts!
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Re: Yoga, Strenth Training, other alternatives? [swimswam1003] [ In reply to ]
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Do you have any barre studios around you? Although people think it sounds like it's a form of ballet since it is using a barre, it's about building strength and lean muscle. I did barre prior to triathlon and doing it now again pregnant and it's an amazing strength training workout. I get bored by yoga and don't feel that it has the same benefits. I'd definitely recommend trying a class if you have somewhere to do it. I also think that with your dance background, you might enjoy it because although you don't need coordination to do well in the class, it definitely helps.
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Re: Yoga, Strenth Training, other alternatives? [swimswam1003] [ In reply to ]
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To improve cycling and running I'd look at activities that mimic this. Adding a simple exercise such as step-ups (one leg step-up onto a bench and repeat on the other side) is great way to activate the glutes (needed in triathlon!). I often do these pre or post a run/bike workout. Lunges, squats and eccentric calf raises are other quick exercises to add to your run/bike sessions.

Mix up some hill running and big-gear cycling in the mix for strength training purposes.

Hope that helps!

Angela Naeth
http://www.angelanaeth.com
http://www.iracelikeagirl.com
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Re: Yoga, Strenth Training, other alternatives? [tri3bullet] [ In reply to ]
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Thanks! I actually live in South Florida so hill running is essentially impossible without a treadmill and all cycling is big gear cycling lol
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Re: Yoga, Strenth Training, other alternatives? [swimswam1003] [ In reply to ]
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Try changing up the low cadence work then. Do 1min hard effort, super low cadence, then easy for 1min. Repeat 20x...

Run up some stairs and bridges for the hills work reps.

Angela Naeth
http://www.angelanaeth.com
http://www.iracelikeagirl.com
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