When preparing for a duathlon some athletes primarily focus on the running and cycling aspect of the event. Yes, this is crucial to completing your challenge, however implementing strength training is equally as important, if not more.
Strength training (which is using your bodyweight or equipment e.g. dumbbells and resistance bands to build muscle mass, strength and endurance) will reduce the chance of injury enabling you to become consistent with your training.
When you think strength training you may think big weights in scary gyms, fear not, ambassador Yiannis Christodoulou, has provided you with a very simple workout which requires no equipment, how good is that?
Have a go…
Complete this simple circuit from the comfort of your own home 2 – 3 times a week depending on your ability.
| Exercise | Repetitions | Adaptations |
| Squats | x 15/20 | Too easy – add a weight |
| Forward Lunges | x 10 each leg | Too easy – hold a dumbbell either side |
| Hamstring Bridge | x 20 | Too easy – add a weight across your hips |
| Wall Calf Raises | x 20 | Too hard – move way from the wall Too easy – move closer to the wall |
| Sit Ups | x 20 | Too hard – place a weight on your feet |
| Plank | 30 seconds | Too hard – go onto your knees |
Repeat this circuit 2 – 3 times.
Know how:
Squats
- Stand tall with feet hip – width apart and toes pointing forward.
- Make sure to keep your chin up and core braced.
- Inhale and lower your body as if you’re about to sit in a chair.
- Ensure your knees stay in line with your feet and do not go over your toes.
- Your heels should remain on the ground
- Push through your heels to the starting position
Forward Lunge
- Step forward with your left leg and lower your hips until both knees are bent at a 90-degree angle
- Do not let your front knee go in front of your toes and try not to let your back knee hit the ground
- Keep your back straight, your chin up and your core engaged
- Push back from your front foot to the starting position
Hamstring Bridge
- Lie on your back with your knees hip distance apart and your knees should be bent with your feet flat on the ground
- Squeeze your glute and lift your hips to make a straight line from your knees to your shoulders and maintain this position
Wall Calf Raises
- Stand 50cms away from a wall with your feet hip width apart and have your toes facing forward
- Put your palms on the wall at chest height and lean towards the wall, with your heels on the floor creating a gentle stretch in your calf
- Keep a straight line from your ankles to your shoulder with your core braced and raise onto the ball of your foot without rotating your foot, hold briefly and return to the floor
Ready for the challenge?
Now that you are completing strength training alongside your usual running and cycling training you are more than ready to smash out a PB at London Duathlon 2022. Not yet signed up? Get your place on the start line for 4 September today…