As a triathlete and runner, strength training is an important part of my training, but it’s also one of the areas of my routine I’ve let fall off quickly in the past. This season I’m making a big effort to incorporate 15 min strength sessions into my schedule at least 2x per week and stick to it!
I was introduced to dynamic-fluid resistance training hydro-inertia workouts recently through my partnership with Fit Approach. What is dynamic-fluid resistance training? This new fitness trend is a method of resistance training using equipment that is filled with water. I use the Surge and Kamagon Ball from Hedstrom Fitness. It forces the user to challenge both traditional exercises, as well as sport and activity specific movement patterns. As a result, this training apparetus provides a very unique challenge to the joints and stabilizing structures to resist and control the unpredictable nature of the shifting water within this device.
Below is a quick video I made demonstrating some of the simple moves you can do using the Surge. I usually perform each of the following exercises for 1min. Do 2 rounds, and take a 30sec rest in between rounds.
Join the fun and get your own Surge or Kamagon Ball! Save 25% with code SPHF25. CLICK HERE to order.
And be sure to follow me on Instagram! I’ll be sharing new moves occasionally on my Instagram story!
I’m really loving the new training plan and having a coach. After just two weeks on this new program I already notice a big difference, especially in my trainer workouts. All last season I was pretty much flying blind with my trainer sessions. I had no clear direction or goals during my workouts or power/cadence/HR data to reference how hard I was actually working. The zone 4 and 6 interval workouts this past week kicked my a*@s. I used to think I pushed myself decently hard on the trainer, but I now realize my legs have much, much more to give. Same with the run intervals. Most of my runs and cycles the past couple months have been fairly easy, so my body is definitely trying to adapt to the change up in intensity this week. I’ve been conking out early every night and sleeping very deeply. All good things that will hopefully lead to new PR’s and pushing beyond the limits I previously held for myself.
An interesting thing in this new Tridot training is their proprietary technology called EnviroNorm™ It basically converts physical performance outcomes into a base value by factoring out variants such as temperature, humidity, elevation, elevation change, and wind. I’m still not positive what it all means, but when I check the EnvironNorm box it gives me a race predictor time of 05:35 (T1 and T2 not factored in) for Oceanside. Possible? Maybe? Depends on conditions that day? Interesting stuff. At the end of the day I would be happy with a time of 6:30, or let’s face it, just finishing at all after my experience at Superfrog. Oceanside will be my first chance to put this all to the test and maybe even surprise myself.
Here is a breakdown of my training hours this past week:
I missed one easy 20 minute run and fell a little behind on completing my full swim sessions (only because I do them on my lunch break and it’s a hustle to complete the workout, shower and get back to the office for meetings!) I’m going to try to get to masters at 6:00am for at least one of my swim workouts weekly although it will still be a hustle, it always is, but getting it done the best I can!
On to week 3!
2016 has been a remarkable comeback season. I crushed some pretty epic goals; kicking off the season with a 3rd place age group finish in my first triathlon after giving birth, then completing my first marathon, going on to take a 2nd place age group finish at my next sprint tri, followed by my first age group win, earning me a spot at USAT Nationals in 2017 and completing at least one race every month in 2016. This year was not all highs though. I also recorded a disappointing DNF at my first 70.3 attempt.
What really is more meaningful than all the accomplishments and failures though, is the gratitude I have deep in my heart for these experiences and the friendships and connections I have made through this sport. I had the opportunity to represent some great companies, but what I found more valuable than the products themselves is the people I met through these ambassadorships. I joined two new awesome teams for 2017: The Betty Squad and TriTats and super excited for what new adventures, friendships and opportunities 2017 will bring!
I have solidified my 2017 race schedule and personal goals, of course, but the most important thing I reflect on every year when I get too caught up in the planning and goal setting, is to remember at the end of the day it’s about collecting moments, not medals and PR’s.
With that said, here is my schedule for 2017:
- Desert Triathlon – Olympic Distance
- Solvang Metric Century (this is a maybe)
- Belgium Waffle Ride (Wafer)
- Alcatraz Challenge
- Santa Barbara Half Marathon
- Breath of Life Ventura Tri
- USAT Olympic Age Group Nationals
- IM 70.3 Arizona (maybe) or possibly a fall marathon
If you will be at any of these races, please let me know! I’d love to connect!