Post-ride "work out" or Pre-ride "work out"

Triathlon Forum
1

Some of my coaches have suggested core work outs and exercises before long rides or runs. And other have advised a little while after the ride or run. I’ve tried both but don’t know what the benefit of either one is.

Any suggestions, that would be great!

Thanks!

2

Not quite the same as core workouts, but this thread on FGF about lifting before or after rides may be of use.

3

Ask your coaches why :slight_smile:
.

4

During X-Country season it made sense to do those WO afterwards for the reason of the certain runs we did (tempo, fartlek, intervals, etc). But running on my own during the summer and tri-season it was suggested before because it was a good “cool-down” for the muscles that were worked during the exercises and while focusing on the run or ride. I liked the idea of before the long ride, so that I could practice spinning at either high cadence, descent gears on the hills or just flat and straight.

5

What you need to consider is:

  1. Do you want your run to be non-fatigued or at peak energy level?

or

  1. Do you want your “work out” to be non-fatigued or at peak energy level?

When I was a college athlete, we used to do most workouts before practice. That way we put even more pressure on our in practice performance and got in shape quicker. But if you are working on form or race-level performance, you might want to forgo the pre-practice workout. Doing post-practice work will enable you to build some more fitness as well but it will put more pressure on specific muscle groups rather than the whole movement.

I personally think it’s a good idea to switch this up to keep your muscles guessing. Otherwise you get into a comfortable routine you won’t get as much out of your workouts.

6

Now that I’ve hit the 45+ age group, doing my strength and core sessions w/o an adequate warmup is a risks injury. Doing them post workout ensures that my muscles are warm and ready for those workouts.

7

I always try to do the “important” work first when doing a 2 W/O session. For me, now I run first, weights second. This way I can hit whatever time/pace/distance I plan on first. If it is a bad day, then the less important workout suffers. Plus I think its best to run with fresh legs for injury prevention. My only exception is the brick w/o. Thee are many threads on the putative value of the brick w/o, but I find them helpful for race planning and time efficiency. For a brick it will always be bike then run, but sometimes the run is long and the bike short, or vice-versa.