Fast Talk Femmes Throwback: The Importance of Strength Training for the Female Endurance Athlete
Dec 26, 2023
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Strength coach Erin Carson discusses the importance of strength training for female endurance athletes, including benefits for performance and durability. The podcast covers topics such as the role of strength training in working with professional triathletes, improving mobility and balance, injury prevention, form and technique in the gym, challenges of simultaneous muscle and endurance building, in-season maintenance programs, and effective training with a focus on recovery.
Strength training in the off-season enhances overall performance, muscle recruitment, mood, hormonal profile, and posture for endurance athletes.
Female endurance athletes benefit from strength training by addressing tightness, improving mobility, stability, and core strength, and maximizing hormonal profiles.
Elite athletes and time-crunched athletes have different approaches to strength training, with tailored programs that complement sport-specific training and incorporate targeted workouts in limited time.
Deep dives
The importance of strength training for endurance athletes in the off-season
The off-season is a crucial time for endurance athletes to focus on strength training. This period allows athletes to enhance their overall strength, mobility, and durability, which can have numerous benefits for their performance. Strength training not only helps improve muscle recruitment and optimize performance, but it also plays a role in improving mood, hormonal profile, and posture. Additionally, strength training in the off-season allows athletes to address imbalances and enhance their body's ability to handle the demands of endurance sports. While it can be challenging for athletes to balance strength training with endurance work, dedicating time to the gym and focusing on specific exercises that target mobility, stability, and muscle activation can be highly beneficial.
The significance of strength training for female endurance athletes
Strength training holds particular importance for female endurance athletes. It helps them maintain balance and address inherent tightness in the body, such as tight hips, thoracic spine, and ankles, which can result from endurance training. By focusing on mobility and muscle activation, strength training helps athletes develop a stronger, more stable core, glutes, and overall musculature. This, in turn, benefits their performance, posture, and comfort on the bike. Additionally, strength training contributes to improving hormonal profiles, enhancing mood, and preventing muscle loss as athletes age. With the right approach and exercises tailored to their needs, female endurance athletes can maximize the benefits of strength training for their overall health and athletic performance.
Different strategies for strength training elite athletes versus time-crunched athletes
When it comes to strength training, the approaches for elite athletes and time-crunched athletes may vary. Elite athletes, such as Olympians and professional endurance athletes, often have specific performance goals and key competitions to prepare for. Their strength training programs are designed to complement their sport-specific training and focus on maintaining balance, improving mobility, and enhancing core stability and overall muscle strength. In contrast, time-crunched athletes may have less time to dedicate to strength training. However, incorporating 20-minute sessions that target key areas like mobility, stability, and muscle activation can still be highly effective. The goal is to fit in shorter, targeted workouts that support overall body mechanics and help prevent injury without compromising their endurance training.
The role of assessments in designing individualized strength programs
Assessments play a role in designing individualized strength programs for endurance athletes. While there are various assessment methods available, such as functional movement screens, the most important aspect is understanding an athlete's strengths, weaknesses, and movement patterns. Observing an athlete's performance and movement patterns during exercises and training sessions can provide valuable insights into areas that require attention. An effective strength coach can use these observations to tailor exercises and corrective strategies that address specific limitations and imbalances. The focus should be on identifying areas of improvement and designing a program that supports the athlete's individual needs and goals.
The Importance of Thoracic Mobility
Having good thoracic mobility is crucial for overall body function and movement. When the thoracic spine and sternoclavicular joint are stiff and rigid, the body's shock absorption ability is compromised. This can lead to issues such as low back pain and reduced hip mobility. Thoracic mobility also plays a role in foot stability, ankle mobility, and knee and hip movement during activities like running or cycling.
Low Weight High Reps vs. Heavy Weight Few Reps
The choice between low weight high rep workouts and heavy weight few rep workouts depends on the desired adaptation and goals. Heavy weight workouts with fewer reps can help improve the resilience and strength of connective tissue, providing long-term benefits for athletes. On the other hand, higher rep workouts with lower weights can focus on muscular endurance, although endurance gains can often be achieved through the sport itself. The key is to find the right balance and consult with a coach or trainer to find the most effective approach for individual athletes.
Erin Carson is a strength coach who has worked with some of the world's best cyclists, triathletes, and runners. In our latest show, she talks about how female athletes can get the most from their time in the gym.
