0 Kettlebells: The Busy Athlete's Guide

I have to admit, I don't really like working out in the gym.  There's something about the repetitive, mechanical nature of gym equipment that just doesn't sit right with me.  I would much rather be outdoors, running or riding my bike, or even (in warmer weather) swimming.  I really enjoy the freedom or running a trail or riding a quiet road, and find that I have to really psych myself up to go to the gym.

If I'm honest with myself, I probably don't like the gym because I suck at lifting weights.  I've neglected the strength elements of my training for too long, in favour of building cardiovascular fitness and endurance.  I recently had a fairly critical self-evaluation though and realised that I need to drastically increase my core and upper body strength before the next racing season, or I won't be able to perform at the level that I want to reach.

As a busy guy, I often find it hard to juggle my work, family and training commitments, so I'm always looking for workouts that give me the maximum benefit in the shortest amount of time.  I love high-intensity cardio training, with hill sprints and fartlek runs also forming a big part of my regimen, so it was natural that I would be attracted to a gym workout that combines high intensity, core, back, chest and shoulder strength and a cardio burn as well. Kettlebells have been a revelation to me.

You've probably seen people working with Kettlebells in your gym, or at least heard them mentioned.  This big chunks of iron with a handle attached are one of the biggest trends in modern fitness.  As you can see from the picture of Lance Armstrong above, I'm certainly not the first triathlete to "discover" the benefits of this type of training.

Your best off finding a trainer who is familiar with Kettlebell training to start you off, but once you have been shown the basic techniques, it is really easy to put together an effective and brief workout that will give you the extra strength and endurance that a normal gym workout probably won't give you.

As I mentioned earlier, I'm by no means an expert when it comes to either Kettlebells or gym workouts in general, but my trainer showed me a great workout that has already started to give me noticeable improvements in my strength and general fitness and has carried these improvements across to my running and cycling.

It's as simple as this (talk to your trainer about number of reps, rest periods etc):

• Two handed Kettlebell swings
• Step back lunges (with overhead dumbbells on alternating arms)
• Burpees (with a push up at the bottom)
• Pull ups
• Crunches and twists with a medicine ball
• Decline push ups

The trick with this workout is to start at a high number of reps, and reduce them with each set.  You need to make sure that you are moving between exercises with little or no rest period.  You will find that you are working your cardiovascular system just as hard as if you were doing a high intensity track workout, whilst still getting the strength benefits of these exercises.  30 to 40 minutes of this will feel like a Grade A Sufferfest at first, but you will never go back to boring weights again.  The beauty of this workout is that with a minimal outlay for your own Kettlebell, you can do this workout almost anywhere.  Your local park, backyard or living room.

As my core strength has improved, my running efficiency and style has improved as my stabilisers hold me in a more upright and secure position.  My cycling has improved through my ability again to stabilise my body and hold proper form for longer rides.

If you are looking  to incorporate a quick, fat burning strenght workout into your week.  Give this a try.

0 CrossFit For Triathletes: Get Stronger and Faster

Like it or not, us triathletes operate in a fairly narrow, specialised range.  Our training is designed to move us through the swim, run and ride in the most efficient way possible.  If you're training for Ironman 70.3 or Ironman events, you may not even be worried about how fast you cover the ground, concentrating on just building the endurance necessary to simply survive 12 or so hours of torture.

An unfortunate side effect of this concentration on covering miles and building volume is the loss of speed, and in some cases strength.  No matter how far you run or ride, you may very well finding your performance plateauing as your body adapts to the consistent running, cycling and swimming.  Adding more volume can often just lead to overuse injuries.

A relatively new, and increasingly popular, addition to many triathletes training regime is CrossFit.  Designed to increase conditioning and strength, CrossFit's combination of weight lifting, resistance and explosive movements can help stagnating endurance athletes get faster and stronger without compromising their ability to "go long".

As a busy person, I can appreciate the real benefits to my performance that are packed into a short CrossFit session.  Most of the "real" training that I do involves a two-three hour time commitment that is not always possible in a modern professional's life.  An intense, blistering circuit of exercises could be just the thing that I, and many others, need to spice up a mundane training regimen.

Staying healthy is an additional benefit of CrossFit to endurance athletes.  A focus on core strength and whole body conditioning add not only stability and improved posture, but also help to prevent injuries that often result from the body's response to a weak core.  Back, lower leg and other common triathlete injuries can be avoided through an improvement in core strength.  Strengthened back and shoulder muscles aid in swimming, cycling and obviously in the run leg of any event.

If you are constantly getting injured, trying to get faster, or just looking for a bit of variety in your training, maybe you should look into CrossFit.

0 Real Men Do Pilates? Why Pilates could be the missing ingredient of your training mix.

I've always been suspicious of "new age" activities. I steered clear of Yoga and turned my nose up at meditation.  I always figured if you're not sweating, you're not working hard enough.  This led to one very, very uncomfortable and rather inelegant encounter with Bikram Yoga.  I always felt the spiritual element was a bit forced and that I was better off just sticking with "real" activities like running, cycling or boxing.  I could not have been more wrong.

Developed in the early part of the 20th Century by Joseph Pilates (above), the practice of Pilates is growing with startling speed.  Performed either on a mat or more commonly a "Reformer" (a device that bears a startling resemblance to a medieval torture device or some sort of kinky sex contraption), and with a focus on the strengthening of the core muscles, improving posture and creating a lean and toned physique, Pilates is becoming more and more popular with celebrities and athletes around the world.  Tiger Woods and NBA star Jason Kidd are vocal boosters of the edge that Pilates has added to their games.

As a pretty average athlete, I'm always looking for any possible advantage I can find.  I first tried Pilates for the first time about a year ago, and am absolutely thrilled that I did.  I wanted to try and improve my core strength and increase the flexibility in my hamstrings (great for cycling), and gained both of these in addition to a noticeable increase in my upper body strength.

Classes consist of a series of stretches and controlled movements (often with resistance provided by a series of springs), with the abdominals, glutes and stabiliser muscles constantly engaged to provide a stable platform and correct posture.  The key to successfully performing Pilates movements is precision.  You need to concentrate fully on your breathing, engagement of your core and moving with control at all times.  I've found this focus on correct technique to be invaluable in my other activities, particularly swimming.  In fact, there was a study of the benefits of this focus on sufferers of Parkinsons Syndrome that seemed to show a real improvement in the symptoms of those sufferers who regularly practised Pilates.

While I've seen real improvements in my strength and mobility since starting Pilates, I genuinely believe that regular sessions have kept me injury free.  Whilst the sessions provide a deep stretch in my legs, arms, chest and back, I think it is the increased strength in my core that has led to me staying fit and healthy.  With a stronger core my posture is better, my running stride is smoother and I'm able to hold my form longer.  I'm convinced this is the reason that I no longer get regular knee and ankle pain, despite increasing the volume and intensity of my training.

Don't just take my word for it.  Give Pilates a try, and I believe you'll be as convinced as I was.  Most gyms include Pilates classes in their group fitness timetable and you can easily do a class in your lunch break.