AP Racing- Strength Training + Nutrition Coaching
Today is a Day for Gains!
As a triathlete, why should you lift weights?
The answer is simpler than you think-
You should strength train to be a better athlete, period.
With that, we all know that specificity ultimately leads to better gains. So, what can we specifically do with your strength + nutritional training to get better?
The answer lies somewhere between functional strength and maximum force generation…or both.
Below, we dive into this and much more with the newest AP Racing Staff Members, Milo Swain and Clarice Barnett. Both of these coaches specialize in functional training and movement, and are working hand in hand with our AP Racing Triathlon Coaches to customize training programs for our athletes.
So, let’s get started and learn a little bit more about these two and what they think is important for endurance athletes.
Head Strength Coach for The Labs + AP Racing
Nutrition + Strength Coach- AP Racing
Andy: Hi Milo, we are excited to have you working with AP Racing. You work on a day to day basis with our partner, The Labs, in Chicago, and with other world class athletes such as Kevin Cordes. Can you tell us your overarching philosophy around strength training for athletes?
Milo: Train for what you need so you’ll be ready to succeed. This means developing the necessary force/strength and functional movements necessary to be the best at your sport.
Andy: We hear a lot about force generation, and you just mentioned it; can you explain the what and why?
Milo: I love to train for power- because no matter your speed, power is a necessity to stay in controlled motion. I try to blend pure power with strength and stability.
Andy: Sounds good, but our athletes like to swim, bike and run, why does this matter?
Milo: There are 3 key things to remember here.- First, you can/should do your best to train the way the body intends to move. This will help you become a better swimmer, biker, runner. Secondly, being able to generate maximum force will allow you to propel yourself further, faster, in swimming, biking, and running. Last thing- triathlon or endurance sports are inherently aerobic activities. An added bonus of strength training is helping to maintain or add bone density.
Andy: Now that you are working with AP Racing, what should athletes expect?
Milo: Energy and lots of it. I am really excited for what is to come. For this year, we are offering up a few options for athletes:
Option 1: Basic body movements/exercises for all athletes, incorporated into their current plans
Option 2: $195/month- 1:1 Strength Coaching that compliments your current triathlon specific training. This will include communication/coaching directly with me as well as the option for live two-way video coaching and analysis.
Andy: What are your favorite exercises for endurance athletes?
Milo: To rattle of fa few-
Any Dynamic core moment.
Hanging leg raises
Contralateral step up
I’s, Y’s, T’s
Hex Bar Deadlifts
Lateral step up
Descending Hamstring holds
Bulgarian split squat
Andy: What are the key pieces of equipment a triathlete should have for a home gym ?
Pull up bar
Hex Bar or Barbell (or both)
Sliding discs (nice to have)
Dumbbells (nice to have)
FIND THE FORCE, SIGN UP HERE TO WORK WITH THE
AP RACING STRENGTH + NUTRITION TEAM
Andy: What are your key pillars to helping an athlete achieve their nutrition, strength and racing goals?
Clarice: I have 3 key pillars when working with athletes:
Mental Health. Without the right approach and mental health, everthing else will ultimately fail. I believe it is critical to be intentional with our nutrition, strength training, and simply in our daily lives.
Nutrition: How do you incorporate fitness into your training and daily life for optimal results. I always ask- How do we utilize nutrition to reduce inflammation, improve gut health and maintain a healthier/happier lifestyle.
Physical Activity: How do we integrate and optimize training/movement with our nutrition and daily lives to optimize athlete performance and aid with injury prevention.
Andy: What is one piece of advice you would give to athletes in terms of nutrition and strength training:
Clarice: Let me keep it simple- stay disciplined, consistent and intentional; especially in the first months of trying to make adjustments to your habits/behavior. Once you establish new healthy habits, the will be part of your daily life for years to come.
Clarice: My go-to pre-training/lifting snack is instant oats cooked in almond milk, topped with yogurt, berries and an assortment of nuts.
Now that you met the crew, what’s next?
How about you find your Gains in 2019 and sign up to work with our team!
Strength Training Coaching
Option 1: Basic body movements/exercise program; included in plan.
Option 2: $195/month
Analysis of Functional Strength, Limiters
Monthly Strength Training Plan that compliments AP Racing Plan
Weekly Coach Support
Optional: Live 2 way Video Coaching + Analysis
Analysis of Current Nutrition Plan
Body Composition Analysis
Meal + Snack Plan based on AP
Racing Training Program
Check-In’s, Monitoring, + Analysis
Weekly Coach Support