Janette Cardy, Janette Cardy Fitness
As I wrote in my previous article, strength training is highly recommended for everyone, but especially for women, and even more importantly for those in the peri and post menopausal periods.
If you want to know more about that then you can find my previous post here. In this article I want to pass on some exercises which can be incorporated into any strength training programme.
Menopause often leads to a decrease in bone density, making women more susceptible to osteoporosis and fractures.
Also as women age we naturally lose muscle mass so strength training will help preserve and build muscle mass which in turn can help promote a healthy body composition and metabolic rate.
Strength training can improve joint stability and flexibility which are key for triathlon.
It’s important to work with a coach who knows how to write you a progressive training plan that is specific to you and your needs.
Strength training can improve joint stability and flexibility which are key for triathlon.
Squats
These target the hamstrings, quads and glutes. They will help improve leg strength which is crucial for cycling and running in triathlon. There are many ways to load a squat with weight, using an Olympic bar or kettlebells or dumbells.
Deadlifts
These strengthen the posterior chain including lower back, glutes, hamstrings and core muscles. They are of huge benefit for maintaining proper posture in cycling. There are two main variations of double leg deadlift (Standard and Romanian), as well as variations on the single leg deadlift with kettlebells.
Bentover Row / Upward row
A great exercise to target the upper back muscles and help to maintain balance and good posture which often suffers in triathletes who do the majority of their swimming using the front crawl stroke. Here you can work muscles such as the lats, rhomboids, traps, biceps, forearms and posterior deltoids.
Calf Raises
Focussing on strengthening the gastrocnemius and soleus muscles but also helping with stability of the ankle and foot. Great for both stability and balance.
Press ups
These work the chest, shoulders and triceps. Great for overall body strength but also for swimming too.
Glute bridge
The glute bridge is a fantastic exercise for strengthening the glutes, hamstrings and lower back.
Plank
These are excellent for core strength which will help with stability and assist with endurance too.
Female triathletes can benefit from a strength training plan that works on endurance, strength, flexability, posture and stability.
A well rounded routine can include:
*Body Weight Exercises
*Resistance Training such as bands, dumbbells, kettlebells, TRX, or machines.
*Core Workouts and Pilates
*Yoga and Mobility Classes
*Stretching
*Foam Rolling
*Rest and Recovery
About the Author
Janette Cardy is the founder of Janette Cardy Fitness : triathlon coaching, online coaching, corporate wellness, life coaching, swim analysis and lessons, and menopause health. She has over 25 years experience.
Janette aged 40 was super fit, running her fitness company, and swimming and running daily. Then she was diagnosed with Graves Disease which caused 2 serious strokes. Janette was left unable to speak and was told her days of working in the fitness industry and competing herself were over.
Within 3 years she was back up and running her business, competing for AG GB and winning silver at the Worlds and Gold at the Europeans. She also had to learn to talk again during this time!
Janette is now perimenopausal and has used her knowledge, experience and strong attitude to become a leading menopause health and fitness coach, She has been specialising in this area to help athletes to grow, to manage their training and keep improving. Janette has worked alongside a number of high profile Doctors sharing her knowledge and expertise.
Her mottos are ANYTHING IS POSSIBLE and YOU ARE NEVER ALONE