My first strength session was a disaster!

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TRAINING BREAKDOWN

“I made all the mistakes in the book at once.”

By Emma O’Toole

Hello, I hope you had a great Saturday!

Today’s newsletter is about a day that humbled me and opened my eyes to where I was going wrong. My first strength and conditioning session was a disaster- I was all over the place.

- I couldn’t hinge without turning it into a squat.

- I lacked the mobility and strength to be able to lunge.

- I grimaced with every step down the stairs clinging to the banister for support... this lasted about 3 days.

- and I couldn’t run or ride my bike for days.

My ego was bruised and I could have quite easily left strength training at the door on my way out, and never looked back. How could I be representing my country but unable to lunge? It was ridiculous. Strength training was a farce…

… But guess what?

→ My first guitar lesson was a disaster- I could barely play a single chord.

→ My first driving lesson was a disaster- I thought I was never going to be allowed on the road unsupervised.

→ My first business attempt was a disaster- I had no idea about marketing and got taken advantage of quite badly!

What is the point in me telling you all this?

Well despite my lack of strength, and awful movement patterns from at the time a "competitive athlete", that very first strength and conditioning session opened my eyes to something cycling, running and triathlon alone did not.

And I knew I was onto something.

Just like when it finally clicks and becomes autonomous which pedal is the clutch, break and accelerator, you're onto something. You're onto the chance to improve, iterate and eventually drill down until you have something wonderful and freeing.

You might have a target distance that you want to run.

Or a certain pace you want to average.

Part of that growth comes through supporting your body with consistent strength and conditioning.

It’s not just something you pick up in the winter and put down in the spring, nor is it just following the coolest exercise you see online. Strength training is part of your training in and of itself. It helps keep you training and racing in the way you want.

Now I was naive in that first session and I made every mistake in the book all at once:

• I did way too many reps.

• I lifted weights that made my ego feel good pushing in every set.

• I only trained my legs and my abdominal area.

• I didn’t rest in-between sets.

• I didn’t factor in my previous, current and future endurance training.

• I spent about 90 minutes on the session.

• I didn’t include any real warm up/mobility work.

EVERY mistake, in ONE session… and I paid for it.

Truthfully, I didn’t really know what I was doing. It was at the time where strength and conditioning training wasn’t really a thing for long-distance runners and cyclists so I had no idea how it would impact me for the rest of the week.

Most runners and cyclists new strength training are making the same mistakes that I did (even those not new to it are often making them!)

and I don’t want you to do the same thing.

Not because my business as a strength coach for runners and cyclists relies on you strength training, but as a fellow runner and cyclist who idolises these sports and wants to see you win not just now, but in 10 years to come - being free and able to train and race in the way you want to. And also for you to live the life you want to live, to not be governed by lingering niggles or full-blown injuries from putting your body through the wringer for years and having nothing in place to counteract that.

and strength training is that training tool that will help you to do so.

Here are 5 ways to avoid making the same mistakes as I did with your strength training:

I know it can feel quite overwhelming on where to start with your strength training, so I’ve created a couple of free programs for runners and cyclists that you can do from the comfort of your own home, with or without equipment, to help you cut through the noise.

These session come with exercise videos, detail the sets/reps, rest period you need to take and target intensity level for you to hit with every exercise.

Please select “Yes” in the poll below and I’ll send that across to you.

I’d love to hear your thoughts on strength training, please reply to this email or drop me a message here.

Enjoy the rest of your Sunday!

Emma

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