First Duathlon in 4 years - need some advice

Good morning! I just signed up for my first multi sport event in a few years. I completed a triathlon in 07 and signed up for the Philly Women's Duathlon in July. I am so motivated to train and I am just very excited about the whole thing. The problem is my twice a week strength training sessions are killing me. After each one I feel like I walk away with a new issue that needs to be nursed. I never have this issue with my running, swimming or biking. I have tried talking to my trainer, but after this last issue I know it is time to end the relationship. Which brings me to my question, after getting checked out by my doctor (just being cautious, I am really focusing on doing this the right way), I want to go back to incorporating yoga and pilates into my program. Has anyone successfully trained and competed in triathlons and duathlons just doing those two activities for strength work? Any guidance, advice, words of wisdom will be appreciated. Thank you and sorry for being so verbose.

J

This was my first year doing tris, and strength training was not big on my program. I have hypermobility issues, and LOVE pilates. When I do use weights, it's low weight, high reps, and I use free weights and go through my entire range of motion. I'll do squads, left lifts, calf raises - exercises using my own body weight - for lower body.
What issues do you have?

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Originally Posted by JennK13

This was my first year doing tris, and strength training was not big on my program. I have hypermobility issues, and LOVE pilates. When I do use weights, it's low weight, high reps, and I use free weights and go through my entire range of motion. I'll do squads, left lifts, calf raises - exercises using my own body weight - for lower body.
What issues do you have?

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Right now I am fighting through a lower back strain. I know my back is weak and I need to strengthen it, but the weight training seems to make it worse. And i am tired and frustrated with losing training days to taking it easy after training session. I am going to rest it for the next several weeks and then see what happens. I break up with my trainer tomorrow.

I've worked with a trainer almost from the beginning of my training for tris and it has been a huge benefit. It's unfortunate that yours has not really assessed your abilities and needs. Good for you to "break up" if it's not helping you toward your goals.


Veronica

I mostly just do yoga and some very light weight training with my tri training. I could probably do more core work, tho, to be honest.
It helps, although a strict weight routine would probably do me even better (I just can't find the time to fit in another hour or two of working out during the week without feeling like I'm overextending myself). I guess I could use that hour a week of yoga and do weights instead, but I really like the stretching that the yoga gives me.

If you're at all into Spinervals - I'd recommend doing the Ultra Full Body and Ultra Core videos.

Having a strong core has made huge difference for me while running. If I actively engage core, I go faster and with less effort. Trouble is, I don't always think about it. :p

Veronica

Thank you for all the input. I am going to give both yoga and pilates a try after my back heals. Today was much better than the weekend. It makes me feel much better to know I have options. I am so excited about this race.

I've done a lot of research and every thing I've read has suggested that when you're strapped for time for training, and you have to give something up, it's suggested to pass on weight training.
Core strength is important, but you can't really get that from weights.
Good luck! I'm glad you're taking a different approach rather than letting a bad trainer get you down.

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Originally Posted by jef09

Right now I am fighting through a lower back strain. I know my back is weak and I need to strengthen it, but the weight training seems to make it worse. And i am tired and frustrated with losing training days to taking it easy after training session. I am going to rest it for the next several weeks and then see what happens. I break up with my trainer tomorrow.

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The best way to support your back is actually to strengthen your abdominal muscles.

I had to give up weight training about 6 years ago. I haven't noticed that it's been a problem with doing tris. My feeling (not a scientific one) is that training for all 3 sports pretty much works out all of my body.