Nation's Tri blog

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If you haven’t already started, it’s about that time to pull up your calendar and plug in your swimming, biking, and running days. But your calendar is not complete without at least two weight lifting days and at least one yoga class. Now you’re asking yourself, how on earth will you find the time to fit all of these workouts into one week? I’ve been a regular gym rat for many years, and with my new found love for triathlons I’ve had to find ways to make the best use of my time in the gym and on the road. Here are four ways to make the best use of your gym workouts when you’re not in the pool, or pounding the pavement.

1. Put it on your calendar! Plan at least two gym workouts per week. It’s necessary to do this for improved performance. Weight lifting for triathlon training will improve speed, flexibility, and reduce injury. Block out 40 minutes to an hour with a 5-10 minute dynamic warm up, at least 20 minutes of weight training, and 5-10 minutes of stretching, or foam rolling.

2. Give your beauty muscles some love! Plan your weight room workouts by hitting every muscle group with compound movements in a circuit format and minimal breaks. Compound movements include squats, lunges in all directions, push ups, and pull ups. Don’t forget to include core exercises such as planks and supermans. You can cram a ton of great exercises into a session when you walk in with a plan like this, trust me.

3. Take a break! Space out your gym workouts with at least 24-48 hours between. Your muscles need rest and recovery in order to rebuild and work properly for you outside of the gym. Plan an off day, or easy cardio day between the two.

4. Namaste…Pick 1 day out of the week to do a yoga workout. A little TLC for the muscles can do wonders for the soul. I recommend a Vinyasa class because it’s simple to follow and generally targets hips and hamstrings.

Nancy Burnham

Nancy is a personal trainer by trade and an athlete at heart. She competed in track and field for the University of South Florida in both the high jump and triple jump. Soon after college she began competing in road races such as 5ks and 10ks. Nancy really enjoyed the shorter distance races and signed up for her first sprint triathlon in June of 2011. Nancy’s first Olympic distance triathlon was the Nation’s Tri, 2013 and she finished 4th place in her age group with a total time of 2:36:00. Nancy is a full time General Manager for VIDA, City Vista and is a Master Trainer and Boot Camp instructor part time. Nancy is the Featured Athlete from our partner Vida Fitness.