Triathlon Trainer Virginia

If you are training for a triathlon, strength training might not be at the top of your mind. After all the time you spend running, biking and swimming, you probably just want to rest. However, leaving strength training out of your workout regimen can put you at a disadvantage. A  Virginia triathlon trainer at Team Z can share some ways strength training benefits triathletes.

Triathlon Trainer Virginia

Reduce Injuries

When you are training for a triathlon, the last thing you want to do is get hurt. An effective way to prevent injuries is strength training. Lifting weights can improve strength in your muscles, tendons, and ligaments. The stronger you are in these areas, the less likely you are to get hurt.

Improve Performance

As mentioned above, weight training can make you stronger. This not only will reduce your risk of injuries. It will also enhance your performance. When you are physically stronger, you will be able to swim, run, and bike that much faster. You will be more likely to finish the race in a shorter amount of time.

Less Fatigue

Strength training can increase your muscle mass. The more muscle you have, the longer it will take to break down. This leads to you feeling less tired during the triathlon. The race lasts several hours, so your body has to be able to go the distance.

Improved Form

If you add strength training to your routine, you can also improve your form. If you have more muscle mass, you will be much less likely to be hunched over when you are running or biking during the race. This can prevent you from getting sore and help you finish the race faster.

Better Sleep

Increasing your muscle mass through strength training can also help you fall asleep and wake up less frequently throughout the night. As you probably already know, adequate sleep is essential when you’re training for a triathlon. Getting eight hours of sleep a night will help you train harder and make you ready for the race.

Getting Started

If you are new to strength training, you may not know where to start. Lifting weights can be intimidating at first, but it does get easier once you get the hang of it. Have your triathlon trainer show you how to properly do strength training exercises. You can learn the proper form so that you avoid getting hurt. Your trainer can also suggest how frequently you should strength train. In the beginning, you’ll most likely do one strength training session a week for about 30 minutes. This will help you get used to lifting weights and prevent you from getting burned out.

If you are searching for a triathlon trainer Virginia residents rely on, contact Team Z. Our coaches have trained thousands of triathletes over the years and are ready to help you accomplish your goals. We will take the time to create a personalized training schedule for you and make the experience as pleasurable as possible.

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Growing up, I was never even remotely athletic, a distinct liability in a sports-mad country. Moreover, I grew to associate the idea of people being “sporty” with people who were generally obnoxious, who loved to lord their athletic prowess over others.

Triathlon, therefore, was a revelation for me: very ordinary people who were able to achieve extraordinary things. Team Z is the essence of triathlon in that regard, an amazing mix of experienced athletes (who turned out to be quite nice people) and absolute beginners, all sharing their different journeys. The team is full of people who push me when I need to be pushed and who push me when I don’t think I want to be pushed. Because the team pushes me, I’ve become something I never would have believed I could become: an athlete.

Mark Mullen


Never say never on Team Z! I never thought I would do a triathlon let alone a half Ironman. I told anyone who would listen that the only way I would ever run another marathon was if it was in an Ironman and since I was never going to do an Ironman I had nothing to worry about. Well, so much for my “never” list. With the support of Team Z, I have raced numerous short distance triathlons, several half Ironmans, raced my best injury free marathon (I beat Oprah’s time), and signed up for an Ironman.
Regardless of your experience, speed, motivation, and goals there is a place for you on Team Z. When I joined the Team in December 2011, I did not know what to expect. My old game plan was to go as fast and as hard as possible regardless of the consequences. I do not recommend this strategy. I somehow always fell to side with an injury and burned out long before I reached the start line. This all changed when I joined Team Z. With the help of the coaches and my teammates, I am learning everyday how to find balance physically, set reachable goals, listen to my body, and enjoy the experience. I have a good friend on the Team that says that all the training and hard work is the journey. Race day is the victory lap. Gotta Love Team Z!

Kathy Hsu


In 2009 I ran the Disney Marathon with my mom, accompanying her on her first 26.2 mile adventure. I remember standing at the start next to her and saying, “just think, those Ironman people have to do this after swimming 2.4 miles and biking 112”¦..freaking lunatics!.” Two years later with a couple of sprint and Olympic triathlons under my belt, and after a couple of glasses of wine, I started to wonder, “Maybe I can do an Ironman too?” So I pulled the trigger, dropped the cash, and signed up for Ironman Cozumel. This followed by immediate panic. “Oh dear God, what have I done? I haven’t the slightest clue how to train for an Ironman.” A couple months later, by chance, I ran into a Z’er outside of my work and as we started talking Triathlon, she told me about Team Z. “Why not? It can’t hurt” I thought to myself. So I joined. It didn’t take me long to realize that this team had everything I wanted: knowledgeable and supportive coaches, structured training plans for all levels and abilities, fantastic teammates, and most importantly cold beers ready for you after every race!

Scott Leary