Three-time Ironman Champion
I’m a big believer in strength training. My philosophy is that as an Ironman athlete, speed is important, but you also need strength. The longer you can hold your form in a marathon, the better you’re going to be able to run. In order to hold form you have to have a strong core, strong hips and strong glutes so your body doesn’t get overly fatigued on the bike and you can run strong—particularly for the last 13 miles.
Generally, twice a week I lift weights, focusing mainly on functional strength. I call it the Dirty 30. If you can’t get it done in 30 minutes then you’re doing something wrong. I do five upper-body and five lower-body movements and then 10 minutes of continuous core work. I also do a mobility program 3-4 times a week, which involves dynamic stretching, power yoga-type moves and more core work. Most of the things I do involve single-leg movements where you’re isolating certain muscles. It helps identify if you have a weakness and creates an awareness of how your body is handling the training. For example, if you are doing single-leg squats or leg press and your leg is moving around all wonky and not stable you can say, ‘OK, I have a weakness, how can I approach that and work on that?’
I call it the Dirty 30. If you can’t do it in 30 minutes then you’re doing something wrong.