Co-founder of Athlete’s Training Systems, Tim DeMado, sat down with Tri-Maine owner Will Thomas to answer a few questions about the importance of strength and core training for the triathlete.  See what Will had to say about this and what ATS can do for you.

1) Do you feel that strength training is an important component to the triathlete’s training program?  If so, why and when is the best time of year for he or she to follow a strength training program?
“Absolutely.  Strength training is critical based on my own personal experience and also what I’ve read and seen with other triathletes.  It’s important to have strength training incorporated into your training regimen year round.  However, it’s really important during the off-season in the fall and winter when both your body and mind are tired of doing the same old routine, clocking all those miles and laps in the pool.  Getting into a different program that emphasizes strength training as well as torso development, mobility and flexibility will get you into the early season feeling strong.

I’ve done marathons without doing long runs, mostly because I feel I have leg strength.  I focus on getting stronger and my results have been better than if I went out and just ran long distances for my training. Not to mention that being stronger helps avoid injuries when the time comes to putting in the mileage.  Strength is the most critical thing that isn’t being taken advantage of right now in endurance sports.”

2) What are the most common and recurring injuries that triathletes encounter and how can they be avoided?
“Because triathletes are training for multiple sports each day, and sometimes it’s two different workouts per day of two different sports, most common is overuse injuries in areas like the hip flexors, IT band, and rotator cuff muscles to name a few.  Much of this can be due to the anterior dominance seen in swimming, biking and running.  The shoulders are in a consistently protracted position while on the bike and during swimming.  The hip flexors remain in a chronic shortened and active state while running and especially during the bike. 
Overuse injuries such as these can be drastically reduced and even prevented through strength training that focuses on targeting the opposing muscle groups.  The ATS program does just this.  Areas such as the posterior chain (which include the lower back, glutes and hamstrings) as well as the scapula retractors (back muscles) are given much needed attention throughout the progressive strength phases.  The muscles responsible for lateral stability and mobility are also targeted, such as the IT Band and groin muscles (Adductors).  Not only will your body be better balanced to avoid overuse injuries, but it will also elevate your performance in these events to new levels.”

3)  Competitive athletes are known to follow a periodized workout program for their specific sport.  Why is a structured program such as this equally important for the triathlete?
“Many times triathletes get into a mindset that they’re going to go hard all the time without any clear direction.  The attitude of many has been to push yourself until you are exhausted or get injured.  Taking a periodized approach to the training gives triathletes the chance to make incremental strength gains over time while also providing the rest and recovery needed to ultimately improve and stay healthy in the long run.  This is something that endurance-based athletes are not necessarily going to do on their own without the structure that a program such as ATS provides. 
A program that takes a progressive and systematic approach while also including recovery and regeneration training is really critical for the overall quality of the workouts.  It helps minimize overuse injuries while also allowing you to build up volume over time.  The ATS program includes Preparation, Base I/II/III and Peak training phases.  Each calls for three weeks of intense training followed by one week of active rest and recovery.  Doing this over the course of 4-6 months weeks will allow you to attain a much higher volume of training compared to if he/she went straight through without any rest.  I don’t think triathletes really understand this concept; they need to be told to do this and shown why it’s important.  This is where Athlete’s Training Systems comes in.”

4)  Core training is a popular buzzword and something that many elite athletes partake in.  How and why is core training such a critical component to the triathlete’s training regimen?
“There’s no question that core training is critical to success for the triathlete.  All that we do in the three sports and the transition between the three during competition requires tremendous core strength to maintain technique, efficiency and power.  All the things that you’re going to rely on to maintain an intense effort come back to your core. 
Regarding swimming, it comes down to how you maintain a position in the water through your core that drives your entire stroke.  Your technique is built around that; without the core strength you’re never going to be able to swim efficiently, even with a wet suit on. 
The same rules apply for running.  With each step you take, force is generated from the ground up from your legs all the way up through the torso.  If the mid-section is weak, force will not be transferred as efficiently, technique will falter and your running time will not be as fast. 
On the bike a strong core allows you to not have to grip the handles as hard and therefore not exert as much effort to maintain the same power output.  It also allows the low back to handle the stress of being in a chronically flexed positioned while riding, therefore avoiding potential serious injury. 
Look to minimize effort and maximize efficiency in all three events – swim, bike and run.  The ATS program includes five different core areas that are given attention, making sure your abdominal training is complete and targets everything.  A strong and stable core starts here.”