RKC News - October 2015

Triathlon consists of three disciplines: swimming, cycling, running. Actually. There is also a fourth. Anyone who wants to become a good triathlete should invest enough time in athletic/kettlebell training. Only those with a strong core can glide through the water with good positioning, maintain the demanding aero position on the bike for hours, and still have enough strength to run well.

The first triathlete I coached was Dominic (32). In his second triathlon season, he aimed to finish the Ironman distance (3.86 km swimming, 180.2 km cycling, 42.195 km running). He already had a considerable base endurance from several competitions at shorter distances. However, due to underdeveloped core muscles—especially in the abdominal area—he had a comparatively poor water position while swimming and had to exert more effort than necessary.

He also did not deliver the expected power on the bike. In a targeted three-month training program with kettlebells and many bodyweight exercises, he prepared to successfully complete the triathlon long distance.

The primary focus was for Dominic to learn the swing and train in his fundamental movement patterns. In a second step, we focused on strength and stability through deadlifts and the Turkish Get Up. This not only trains the core but also the arms, shoulders, and legs—body parts that are crucial in all three triathlon disciplines. Triathletes especially benefit from kettlebell training because the swings specifically strengthen their entire posterior hip musculature and back extensors. The kettlebell sessions were complemented with many bodyweight exercises (such as crawling and farmers walk), where the body must be stabilized in space.

Additionally, we had to train Dominic's movement patterns in the axial area through lateral lunges and one-handed swings.

What was also important: The training was very targeted. Because in addition to the athletic training, Dominic usually had to complete another session in one of his core disciplines on the same day.

By the way, Dominic finished his first Ironman in 11:02:48 hours.

…that through Hardstyle training your core muscles maintain your position in the water, improve the aero position on the time trial bike, and ensure enough power to run well at the end of the triathlon with an efficient hip extension/flexion.