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5 Reasons to start S&C to help performance in cycling and triathlon.

Injury Prevention Fewer injuries means greater training consistency and less time spent off the training, which has a huge impact over an entire season. So Strengthening of the muscles and tendons will help protect against muscle pulls and tears, both from high rate movements and from crashes.For example glute medius weakness and inhibition is one of the most common causes of ITBS and knee pain in endurance athletes. Functional strength exercises should be used to help correct these weaknesses.

Promotes Healthy Bones Cyclists have increased risk of low bone density because cycling is a weight-supported activity. As a result, many older lifelong cyclists start strength training because it is a weight-bearing activity Increased Metabolism Increase your metabolism by speeding up your Resting Metabolic Rate (RMR). It takes your body more calories to maintain muscle than it does to maintain fat. A Bike ride or Long Run burns more calories than a weight-training workout. However, your metabolism may stay elevated for longer after weights than cardio, and weight lifting is better for building muscle. Thus ideal exercise program for improving body composition and health includes cardio and weights. Increase Strength Many cyclists/ Triathletes have concerns about increasing overall body mass via muscle hypertrophy.Studies appear to show is that even though there’s often a slight increase in localised muscle mass on the key movers for cyclists and triathletes, this gain is outweighed by the performance benefits the improved strength brings.It also important to understand that muscle hypertrophy levels will be far lower with endurance training and strength training, as compared to strength training alone, which largely negates the need for concern around increased weight. Better Form and technique when tiered A good triathlon/ Cyclist specific strength training program incorporating functional exercises which train movements and not just specific muscles .This can help increase your body’s range of movement, flexibility, coordination, agility, strength, power, stability and balance and these factors will allow you to maintain better form and technique enabling you to tolerate a greater work load at a higher intensity for a longer duration. This is all specific exercises for your sport/ what you want to achieve. For example a stronger core and pelvic region with increased flexibility of the hip flexors will improve your running posture allowing you to be more efficient and better able to fight the fatigue felt late on the run during a triathlon race.

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