So people, today no swimming, no cycling and no running. But weight training. And I’ll show you my favorite exercises especially for the cold winter months. So, lets go! Whenever I go to the gym, I start with mobilization exercises, as a warm-up. Here are my 3 favorite exercises. Let’s start with the ‘SPRINTER’ with rotation. As you turn to the side you go as far as possible with arm down. Then you change the side and do it 10 times. Then here is the SCORPION. Is also good for the hip opening, rotation and spine. Push your knees to the ceiling. For the upper body I like to do the STOCKROTATION. There you can vary, depending on how far or narrow you grip the handle. Let your arms stretch as far as possible and try to swing back and forth. I do the whole thing 3 times 10 reps and then I am well warmed up for the strength exercises that follow. Here are my three classics for the lower extremity. The CRUCIFXION! Let’s show it by an expert, because you can make many mistakes. Especially if you increase the weight. Very important grader back! Then an exercise that is super good for the butt and provides a lot of pressure while cycling and running. The HIP TRUSTS. Go down slowly and with a lot of power to the top. And of course the absolute classic par excellence, which should not be missed: the SQUATS. It is also worthwhile to get help by an expert, as small mistakes also creep in here. Look, that you go pretty deep down. It does not have to be deep but a little bit more than 90 degrees knee angle. Now we come to my 3 favorite exercises for the upper body. Here the so-called FACE PULL. Here the so-called FACE PULL. Sit upright and pull the weight backwards with the muscles between the shoulder blades. Strengthening the back muscles of the shoulder is important, as opposed to what we triathletes do usually. You do not need much weight. Elbows go up the back. The next exercise is TRAP 3 for the back shoulder muscles. She brings the shoulder blades to the back. Great as a countermovement to the whole swim or even if you sit a lot in the office at the desk. Take less weight and pay attention to a clean execution. Keep your arms outstretched and then put them next to your ears. And of course a classic again – the PULL-UPS. I do 100 pieces of them – sometimes more. Depending on how the training looked like before ;-))) Laura is naturally very light and has to muster a lot of strength on the bike. If she wouldn’t do weight training, she would lose weight. Laura has gained about 2.5kg of muscle mass in the last 2 years, making her more competitive on flat courses. The second thing is certainly to prevent injuries through strength training. To be able to take away the burdens and impacts of the middle and long distance. This also means that you can hold certain positions longer like a bike or running position. What does the training look like? Hypertrophy training is quite difficult because there is simply no well-founded scientific evidence. At Laura, we often start with 3x 12 repetitions. In the past year, we have sometimes trained almost twice the body weight to go in the direction of maximum strength. But again there is a restriction: it is not pure hypertrophy or maximal strength training. Always adapted to the sport triathlon. Periodization? Of Course. We build with classic power cycles. The focus over the year is on functional hypertrophy. However, as soon as you do more than 10 hours of endurance training a week, training will be put into perspective as you will not gain much mass. You can also build up too much muscle mass, but that’s more likely to be the case with men. Why is strength training so important? Without wanting to get too close to most triathletes, but it’s about motion-economization, injury-prophylaxis and just the power I put on the pedal. Although people like to talk about power-endurance when cycling, but if you look closely, that has little to do with weight training. And if you really want to improve the strength of an athlete, you have to go to the gym. It is also important to create a balance in the body. We train cyclical movements, often for hours. This grinds patterns on the one hand, but also neglects muscle groups. To train big parts that stretch mucles, so that they play really perfect together over the entire range of motion, requires strength training. This is the only way to achieve the perfect power delivery of the muscles we need for triathlon. Take the shoulder as an example: A shoulder joint in the correct position is likely to have 20-30% more strength. So if I also train the antagonists, I can also get the most out of my strength. This also applies to the hips, etc. And that’s why weight training really is so important.