Sport Specific Strength – Calling All Landsharks

By Nancy McElwain, MS, JD

Happy New Year. Here's to a healthy and “tri”umphant 2007.

In November's article, I wrote about building strength during the winter months. After you have made some strength gains in the gym, the time is ideal to build sport specific power. The goal is for the strength gained in the gym to translate into added swim, bike, and run power. Here are some high resistance intervals you can do in the pool and on the roads to build strength and power for each of the three sports. As these intervals involve explosive movements, you should be warmed up before beginning them to reduce the risk of injury. The first time, just do one interval toward the end of your workout. Assess your body's response to the first interval to determine how many you will do the next time, and gradually increase the number of intervals.

Swimming

Paddle Sprints : During your warm up, swim a few laps with hand paddles to get the feel of using them. When you are ready, complete one length of the pool (25 yards or meters) at maximum effort. Between your intervals, rest long enough so that you are recovered between your intervals, and gradually build to eight repetitions. Be careful as paddles increase the strain on your shoulder.

Running

Hill Sprints: After a good warm up or even at the end of a run insert hill sprints to build power. Find a short, steep hill long enough to run for 20 seconds. While concentrating on good form, sprint up the hill for 20 seconds. Between your intervals, rest long enough so that you are recovered, and gradually build to eight repetitions.

Cycling

“ Stomps ”: is a workout popular with Carmichael Training Systems. The goal of Stomps is to improve strength and power while sitting in the saddle. Begin at moderate speed, on a flat section of road, in a large gear (about 53-12). While seated begin stomping on the pedals as hard as you can. Concentrate on pushing down smoothly and pulling through the bottom of the pedal stroke. Keep your upper body centered and still. Each effort lasts 15-20 seconds with full recovery or at least 5 minutes between efforts. Build to four-10 efforts.

Louisville Landsharks Reorganization Meeting

The Louisville Landsharks triathlon club has been around for a long time. It has had some active years and some not so active years. With the Ironman coming to Louisville, local triathletes are discussing a Landshark revival. Interest in multisport is at an all-time high, so now is the perfect time to rebuild a club.

A tri-club is more than a way to find training partners and carpools to races. It provides a social opportunity and a way get together with others who share a common interest. It is a support group that fosters a sense of belonging and pride. Strong bonds grow on bike rides through our beautiful bluegrass and during epic swim sessions at the pool.

The United States Triathlon Association fosters club competition on a regional and national level. In our region's club competition, known as Mideast Region Club Race Series, top honors goes to the club that scores the most points in a season-long competition comprised of races in Michigan, Ohio, Illinois, Indiana and Kentucky.

The prize to this year's top regional club (the Kalamazoo TriKats) was $1,000. One year, the first place club won a free visit and seminar from six-time Ironman Hawaii champion and coach, Mark Allen.

In national club competition, this year's championships will be in Innsbrook, Mo. Sept. 15-16. The cash prize purse for the clubs is $10,000 with $5,000 going to the overall club winner. For more information about the regional club series, go to www.usatmideast.com , and for national club news, go to www.usatriathlon.org.

So come and breathe life back into a Louisville tradition. The Landsharks already have a website (www.louisvillelandsharks.org) and even a modest, positive balance in the checking account. We just need to add some triathletes willing to help it grow. We will have a meeting to discuss and plan the future of the Landsharks at Milestone Fitness Center on Jan. 24 at 7 pm. Spread the word.

Nancy has a master's degree in exercise physiology and is a USAT Level II certified coach. She owns Train Smart, LLC, a multisport coaching business that offers individual coaching, swim lessons, and bicycle fitting. She is a 2005 Hawaii Ironman qualifier and finisher and 2004 World Long Course Triathlon Champion. You may reach her at nmcelwain1@msn.com or visit www.trainsmartmultisport.com.