Preliminary Analysis of Strength Training on Competitive Aerobic Activities Such as Cycling and Running.

This is quite interesting. My weekly cycling and running mileage has been down for at least a month into the off-season. I have, however, been upping my core strength training...A LOT...both inside and outside the gym, for at least 3 times per week.

Lateral Bounding

Yesterday I went to Warinanco Park for a 20 mile time trial on my bike, about 11 laps of a 1.9 mile loop that has a small hill on it. Again, I have only been pushing around 50 miles of cycling per week after August.

I wound up doing 20.03 miles in 53:17, averaging 22.55 MPH on the bike. This is about the same as around my peak training period. And I felt much more stable on my bike, and also felt like I can push at least another 10 miles at this speed.
I'm very sure the stability at this speed is attributable to a much stronger core.
Amazing at what some weights, a slosh pipe, and even some simple squats and planks can do.

I really think that I can even push 25MPH on the bike next year at Olympic Distance Triathlons, including the one I just registered in Florida and the National Champs in Milwaukee. And if I assume this will translate into running too, if I can push close to 40 minutes in the 10K of that race, I will come awfully close to that 2 hour mark in those races.

Of course, a lot can happen between now and then, but this is concrete evidence that there is improvement here.

I'm pretty excited to see what happens in the coming weeks.

#triathlon #pursueexcellence #twentytwenty