Oxygenaddict Triathlon Podcast Ten Strength & Conditioning Mistakes Ironman Athletes Make (And How to Fix Them) | Ep 547
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Jul 16, 2025 Discover the top strength and conditioning mistakes Ironman athletes often make and how to avoid them. Learn why conditioning is crucial, especially for older athletes. Explore the significance of muscle activation and injury prevention strategies. The podcast highlights the benefits of bodyweight exercises and how to incorporate flexibility practices like yoga. Plus, find out how to adapt your strength training as race day approaches without overloading your body.
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Conditioning Beats Bulking
- Coach Rob Willoughby argues S&C should prioritise conditioning over muscle building to support swim, bike, run.
- He frames the goal as durability so athletes can keep doing the sport into their 50s and beyond.
Prefer Bodyweight For Durability
- Coach Rob Willoughby says most Ironman athletes can use bodyweight exercises to maintain necessary durability.
- Do short, focussed routines at home instead of relying on barbells to support swim, bike, run training.
Activate Glutes With Hip Bridges
- Coach Rob Willoughby highlights hip bridges to reactivate glutes and hamstrings that sit all day.
- Activating these muscles prevents common running problems and supports long-term durability.