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The ultimate 12 week triathlon training programme

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Actors an actresses can go through brutal workouts and training plans when developing for a role in a movie or TV show, dependent on their character they are playing. Take Gerard Butler in 300, Chris Evans in Captain America or Michael B Jordan in Black Panther. They all went through huge body transformations which take serious discipline and dedication in training and also with their diet. 

Here is the workout Gerard Butler and his fellow cast members took on during their training for the film "300". 

1) Pull-ups – 25 reps

2) Deadlifts with 135lbs – 50 reps

3) Push-ups – 50 reps

4) 24" box jumps – 50 reps

5) Floor wipers – 50 reps

 

6) Clean-and-press with 36lbs kettlebell – 50 reps

7) Pull-ups – 25 reps

All exercises are done without scheduled rest between moves. Obviously this is an advanced workout... you shouldn't do it unless you are already in moderate shape. If not you can scale this workout down to 150 reps or even take away some of the more complex exercises for easier ones. 

Give it a go and let us know if you can conquer the 300 workout. 

One of the most frequent asked questions around cyclists on google is “How do cyclists get big legs?”

First thing to take note of is that cyclists can come from different disciplines and can have different goals which means they have to train in a completely opposite manner. Just like NFL players, the offensive linemen will train completely different to a wide receiver. A track sprinter versus a grand tour general will have different goals and objectives and thus will have completely different training programmes.

Track sprinters need to be able to produce optimal power very quickly on a flat surface so the power to weight ratio is crucial whereas a GC contender needs to be able to climb and race longer distances with as little fatigue as possible so weight is crucial. Therefore bigger legs as a GC contender would perhaps be a disadvantage. 

But if you did want to get legs like Fostermann then you need to spend some serious time in the gym..

 

Weight training for cyclists

The focus shouldn’t be on getting bigger it should be on getting stronger and more powerful. They key to building that strength is to use heavier weights with lower reps. Your main aim is to get the neural benefits of strength training; essentially working on the way muscle fibres are recruited, so in using heavier weights at lower rep counts will help increase your ceiling of strength.

For cyclists who focus on long rides and climbing then strength training in moderation will help them to maintain a better position on the bike and can help reduce fatigue. The best exercises to focus on are squats, deadlifts, lunges hip thrusts and step ups not venturing past 5 reps for improving strength.

Strength training on the bike

Strength training on the bike is also crucial as it will recruit the exact muscles that you need in the sport. Big gear efforts are obviously the first port of call here focussing on standing starts. For absolutely out and out strength go for one 20 second sprint every 3 minutes or so. For practising multiple attacks practice 20 second sprints with 40 seconds rest for 5 or 6 minutes.

Supplements to consider

Supplements are not essential however if you are looking for training assistance it may be worth looking into Beta Alanine which raises concentration of carnosine which reduces fatigue during explosive efforts. Creatine is another supplement to consider. This helps to fuel muscles during intense activity. Foods high in protein and carbohydrates will also play a fundamental role.

If you haven't already then check out some of our training gear - perfect for building that leg strength in the gym ;) 

There are many ways to start the day right but one thing we would encourage is to get an abundance of key nutrients into your system to start your day off. Here we have put together the ultimate healthy breakfast smoothie packed with a variety of nutrients and other health benefits.

Handful of Kale

Kale is part of the cabbage family and is among the most nutrient dense foods on the planet.  A single cup of raw kale (67 grams) contains:

Vitamin A, Vitamin K, vitamin C, Manganese, Calcium, Copper, Potassium and magnesium.

This coming with a total of 33 calories, 6 grams of carbs (2 of which are fibre) and 3 grams of protein. Kale contains very little fat but a large portion of the fat in it is an omega 3 fatty acid called alpha linolenic acid. It is loaded with powerful antioxidants like quercetin and kaempferol which have powerful heart protective, blood pressure lowering, anti inflammatory, anti viral and anti cancer effects. Kale can also help lower cholesterol, which may reduce the risk of heart disease as well as being an excellent source of vitamin C and K. 

1 Kiwi 

A 100 gram serving of kiwi has 61 calories, 14.66 grams of carbohydrates, 1.1 grams of protein, 0.52 grams of fat and 3 grams of fibre. It is a high source of vitamin C which is a powerful antioxidant, it can also be a sleep inducer according to numerous studies, as well as being a great source of dietary fiber, and folate whilst also helping in digestion.

Handful of Spinach

Spinach contains a number of healthy vitamins including K, A C as well as folate, manganese, magnesium, iron, potassium and calcium. It is also a great source of niacin, zinc, protein, fibre, Vitamin E, thiamin, vitamin B6, phosphorous and copper. In other words Spinach is loaded with the things to keep cholesterol from oxidising and protecting from free radicals, particularly in the colon. The folate is also great for maintaining a healthy cardiovascular system which is crucial for all athletes.

1/2 Avocado

The avocado is very high in healthy fats and has some really powerful benefits. Some of the most abundant nutrients in avocado are; Vitamin K, Folate, Vitamin C, potassium, Vitamin B5, Vitamin B6 and Vitamin E. It also contains a small amount of magnesium, manganese, copper, iron, zinc, phosphorus and vitamins A, B1, B2 and B3. A 100 gram serving would come with 160 calories, 2 grams of protein, and 15 grams of healthy fats. They also contain more potassium than bananas which is a nutrient that people usually don’t get enough of however this helps maintaining electrical gradients in your body’s cells and serves various important functions.

1/2 Banana 

A banana despite being delicious contains a number of health benefits including high fibre content which is great for the heart, support of digestion, whilst building up the metabolism, high iron which is great for those suffering Anaemia. Bananas are also packed with nutrients including, Potassium, calcium, manganese, magnesium, iron, folate niacin, riboflavin, and B6.

1/3rd of a Cucumber 

Commonly thought of a vegetable, cucumber is actually a fruit. Low in calories but great in nutrients. Cucumbers contain antioxidants that block oxidation that can lead to several types of chronic illness, as well as promoting hydration due to there high water content. Cucumbers may also aid in weight loss due to their low calorie count coupled with the amount of fibre. Several studies have also shown that cucumber may help reduce blood sugar levels and prevent some complications of diabetes.

Teaspoon of Spirulina 

Spirulina is an organism that grows in both fresh and salt water, and is a type of cyanobacteria which is a family of single celled microbes that are often referred to as blue green algae. A single teaspoon of 7 grams contains protein, Vitamin B1, B2, B3, Copper and Iron. Gram for gram spirulina may be the single most nutritious food on the planet. Spirulina has powerful antioxidants and anti inflammatory properties as well as lowering total bad LDL cholesterol and raising good DL cholesterol. There is also evidence to suggest that it may improve muscle streght and endurance as exercise induced oxidative damage is a major contribution to muscle fatigue and these antixoidant properties help an athlete minimise this damage.

1/2 pint of Water

Water as we know is essentially to survive however here are a few benefits of drinking enough water; provides energy, promotes healthy weight management, flushes out toxins, maintains regularity, boosts immune system, prevents headaches, regulates your body temperature and also preventing cramps and sprains.

Give it a go and let us know what you think.

There are a number of exercises that provide a whole host of benefits but we have put together the top 3 exercises to include in your weekly workouts. 

Skipping

Skipping is one of the best exercises for torching fat. Skipping requires 24% more power than running at the same speed so in short you will be burning more calories.

People often think there is only one way to skip with a rope but there are so many ways to vary up the workouts. You can try integrating double unders where you jump higher to allow the rope to pass under your feet twice before landing, these can take slightly more skill and technique than normal skipping. You could also try increasing the tempo of single skips or even try adding a weighted vest or using a weighted rope. All these variations will transform the workout and add a new element to the session.

 

Burpees

Burpees are a total body exercise that builds explosive power in the lower body whilst also increasing that heart rate. Burpees are a great exercise to incorporate for a number of reasons from torching fat and burning calories, helping improve strength in the arms as well as the chest, quads and hamstrings.

Burpees can be done anywhere and are a great way to get in shape no matter whether you are training for a hike a new sport or even a triathlon. There are other variations you can add to the burpee as well, including but not limited to burpee into a pull up, burpee into a knee jump, burpee into a box jump. These again will provide a different element to the exercise.

 

Deadlifts

Deadlifts are known as the king of the compound exercise. They are one of the best exercises for improving strength especially in the lower back and the glute area. Strong glutes transfer to better endurance, better power and also there is a link to pain prevention.

Deadlifts work many muscles across the body which trigger a cascade of hormones from testosterone to growth hormone which are great for building muscle.

You should try and incorporate all these exercises into your weekly workouts to bring your training to the next level.