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#TriathleteLive: Strength Training for Triathletes with Erin Carson

Take your training to the next level with this advice from strength coach Erin Carson.

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TriathleteLive with Erin Carson

TriathleteLive with strength coach Erin Carson

Posted by Triathlete Magazine on Wednesday, September 25, 2019

Erin Carson, who coaches a host of superstar triathletes, joins us in our studio in Boulder to talk all things strength training. Erin is also an accomplished age-group triathlete who recently competed at the 70.3 Worlds in Nice, France. Check back to next week for the more specific exercises Carson mentions in the talk.

:46 Erin Carson talks about some of the professional triathletes that she works out with out of her gym. She specifically mentions three-time Ironman world champion Mirinda Carfrae, Tim O’Donnell, Jeanni Seymour, and Justin Metzler.

4:03 Erin talks about her own experience as an age-group triathlete.

5:18 Erin talks about the question that most triathletes have, “Why should I take the time to strength train?” #healthybeforefit She also talks about how much time triathletes should spend focusing on strength training. It’s easier to fit in than you might realize.

10:06 “What percentage of weekly training should be made up of strength training?”

11:50 Erin talks about the idea that strength work will make you sore and limit your ability to do critical swim, bike, and run workouts.

14:26 “Is it good for Ironman distance athletes to live heavy weights? Will it make me build unnecessary muscle mass?”

17:00 “More weight or more reps for triathletes?”

17:50 “What are your thoughts on plyometrics?”

19:30 Erin shares the first plyometric exercise that triathletes should try.

21:12 Erin talks about some of the ITU athletes she’s working with ahead of the push to the 2020 Tokyo Olympics.

23:04 Erin on the idea of strength training without shoes.

25:25 “Is there a specific part of the body that triathletes need to be concerned about?”

28:15 Erin talks about foundation training. “It’s about decompressing the spine with your breath.”

30:40 “Nothing new on race week!”

32:00 The importance of strength training as we age.

34:00 The role of the squat in strength training.

35:51 The key strength movement for triathletes: The deadlift.

37:30 Erin talks about activation work before swim workouts. “Anything that will turn on the lat muscle.”

38:50 “What are some exercises to avoid shoulder impingement?”

40:04 Erin shares her thoughts on CrossFit.

41:02 Erin breaks down the myth of what constitutes a “core exercise.” “Almost every exercise you do is a core exercise.”

44:20 “Should triathletes be paying more attention to glute strength?”

46:33 Erin talks about adding mobility exercises.

47:52 “How do you deal with IT band issues?”

Video: 4X World Champion Mirinda Carfrae Makes Her Picks for 70.3 Chattanooga

Carfrae and former pro Patrick Mckeon break down the iconic course in Chattanooga, who looks good for the pro women's race, and their predictions for how the day will play out.