STRENGTH & CONOMONING MASTERCLASS

INCLUDE SOME S&C WORK INTO YOUR TRAINING SCHEDULE AND GET READY TO ELEVATE YOUR SWIM, BIKE AND RUN PERFORMANCE. BRITISH TRIATHLON S&C COACH MATT CROYLE PROVIDES THE ADVICE AND SESSIONS...

To put it simply, strength and conditioning (aka S&C) has the potential to elevate your swim, bike and run performance as well as reducing injury along the way.

For our Olympic and Paralympic athletes, for example, S&C plays a vital role in keeping the musculoskeletal system healthy, which allows them to train at the required volumes and intensities. This could be anything from keeping grumpy Achillies tendons under control or ensuring lower backs are strong enough to cope with bike positioning.

Whatever it is, S&C plays a particular role in tackling certain performance problems. For example, specific programming can be used to improve pull strength to give you a head-start in the swim, or lower limb focus to enhance power on the bike, or reactivity off the floor to improve run performance. Some S&C is better than none, but being specific on your goals and what you want S&C to focus on is important to ensure you're not wasting time that could be spent ticking off swim, bike and run.

So once you've decided on your specific goals ask yourself: could I better optimise my swim, bike or run training to address this problem? Make those changes first and then come back to S&C for specific interventions if the problem persists.

And finally, always consult with a healthcare professional before trying any of the exercises overleaf.

10 WAYS TO IMPROVE YOUR STRENGTH FOR TRI

From chin-ups to pogos, calf raises to reverse flys, here are 10 ways to target the right strength and conditioning work for swim, bike and run