'Fast' Does Not Equal Strong

By Matt Russ and Jen Adley

There is a general perception that because an athlete is fast that they are also physically strong. In reality an athlete can be ‘fast' but lacking specific strength in certain muscle groups that will keep them injury free throughout the season. What makes one ‘strong' is a stable, flexible, and balanced platform that allows maximum recruitment and firing of sport specific muscle fibers. This platform can often be improved upon, and that is where strength training enters the picture. A “fast” athlete can be made considerably faster with the right program, but even more importantly injury may be prevented.

What exactly is a muscular imbalance? A muscular imbalance is when two opposing muscle groups do not have comparable strength levels. Uneven strength levels cause a lopsided type of force effect to occur at the joint. This may lead to an assortment of complications such as joint instability. For example: when the quadriceps become more powerful than the hamstrings the uneven pull by these two muscle groups upon the knee joint can pre-dispose it to injury. The very nature of endurance sport training can lead to muscular imbalance. We may run mile after mile each week with certain muscle groups such as the hamstrings or gluteals firing improperly and working as they were designed to. In turn other muscles have to work overtime to make up for these imbalances.

When an individual has not trained his or her antagonistic muscles (stabilizing muscle(s) opposite to the action muscle), the body will do things to compensate, i.e. move body positions or try to utilize other muscle groups not intended for these purposes. These issues will further diminish strength, stability, and optimal speed. Various types of trauma may also occur as a result, and these can range from constant nagging injuries to full blown muscle tears requiring both surgery and rehab.

Competing in any endurance sport whether it be triathlon, marathon running, or mountain biking puts repetitive stress on your body and requires an enormous amount of consistent firing of certain muscle groups. The body is not “free” as it is on other sports to move in multi-planes and directions. We are trapped in our aerobars in tight / small ranges of motion for extended periods of time, and over time our body adapts to these postures which can be both good and bad. If resistance training and flexibility are not part of our plans there is nothing to correct or restore stability, posture, and balance. Even though an athlete may be able to fire certain muscles groups to great effect, it is amazing how weak others can become. Specific imbalances frequently occur due to the unique demands of triathlon training. These include…

Neck and Upper Back–

In the cycling position, the neck is extended and the back flexed for prolonged periods of time. Riding in the aero bars increases hyperextension of the neck. The cycling/aero position can cause tightened chest muscles, which will lead to poor posture, including a forward flexed posture, and forward/rounded shoulders. Without strong muscles to support these positions, muscle fatigue will set in and ultimately pain throughout the upper back and neck that may remain present even when not on the bike. A regular strengthening routine focusing on stability in the upper back and shoulder muscles will keep you comfortable while riding (and afterwards) and help you maintain good posture. This may ultimately help your running form off the bike as well by allowing a more upright ‘proud' running posture.

Shoulder

The rotator cuff is the group of four muscles and their tendons that work to stabilize the shoulder joint. If these muscles become weak they can easily be overpowered by the other shoulder muscles causing rotator cuff impingement, strain, or tears. These injuries are common amongst athletes that participate in sports requiring repetitive overhead movements, such as swimming. For swimming strong rotator cuff muscles as well as chest and back muscles protect the shoulder joint as it is used repetitively.

Hip, Knee, and Ankle- common overuse injuries

IT Band syndrome

The Iliotibial band (or IT band) is connected to the outside of the hip and attaches at the knee joint. When your leg hits the ground during running or as you press the push through the pedal stroke while cycling, it tends to internally rotate which stretches this band with ever step you take. IT band syndrome is generally caused by too much internal rotation at the hip joint during these repetitive movements. This excessive internal rotation is a result of a weakened Gluteus Medius. Regular stretching of the IT Band and a lower leg strengthening program that includes targeting the Gluteus Medius will help you avoid IT Band Syndrome.

Patella Pain- tendonitis

Pain underneath and around the knee cap is generally caused by muscular imbalances between the muscles that work to stabilize the knee joint, including the quadriceps muscles and hamstring muscles. The pain comes when one muscle is doing more work than its opposing muscle, then causing the knee cap to be wrongfully guided within its groove as the knee bends and straightens repetitively; similar to a tire being out of alignment. The imbalance can be within the quadriceps, or between the quadriceps and hamstrings. Strong as well as balanced quadriceps, hamstring and calf muscles help protect the knee joint during the repetitive stresses put on it while running and biking.

Lower Leg and Ankle-

Instability in the ankle can lead to a number of common running injuries including ankle sprains and strains, shin splints, and Achilles tendonitis. Through strengthening of the Gastroc-Soleus complex (calf muscles), the Tibialis Anterior/Posterior, and the Peronials

You can greatly decrease the onset of shin splints and other overuse injuries related to the ankle. Running in cushioned shoes on even terrain (pavement) may cause these muscles to become weak and the ankle joint less stable.

The Core

Power originates from the core and if you have a weak core other muscles have to do the work. For instance the hip flexors which assist in powerful knee drive on the run may have to work harder to stabilize the pelvis. By having a strong core you are able to maintain your form which is especially crucial towards the end of the race. A good core routine strengthens all the muscles of the core which are numerous, varied, and each have a specific purpose. Don't just perform crunches and assume you will have a strong core!

Flexibility / Stretching

The good new is that you can kill two birds with one stone here. Any exercise that takes a joint through its complete range of motion is also a flexibility exercise. A deep sqaut or lunge using body weight far exceeds the range of motions of running, cycling, and swimming. A lat pull also stretches the shoulder joint and capsule if performed correctly. Myofascial release through massage or with a foam roller can release muscular / fascial “knots” and tightness and should be part of a good post work out recovery program.

Strength training should be properly phased just as sport specific training. Consider doing your most frequent / highest volume strength training during the off season when it will have the least effect on your sport specific training. This builds the stable “platform” for the rest of the season to be placed upon. Taper back to a maintenance level as you begin racing, however, it is crucial to continue to schedule a maintenance program 2-3x/week. Many athletes will slack off on this and previous overuse injuries begin to rear their ugly heads once again. You may incorporate flexibility training post-workout while your muscles are still warm. Dynamic / calithstenic type stretching (not ballistic) is a great way to end a work out.

For efficiencies sake you may combine exercises into a circuit, such as a push, pull, core exercises, followed by a compound leg movement such as step up, lunge, or sqaut. If your goal is maintenance the idea is to not put too much stress on the body that will degrade your sport specific training. Using body weight or light resistance and high repetions in the 20-25 rep range is a good way to ensure strength endurance and stability without a lot of muscular break down. Once a body is used to a level of strength and flexibility it is relatively easy to maintain it. Be sure to incorporate exercises that require balance, especially for the lower leg / ankle. There are many products available that make even a home based work out efficient and productive.

Realize your body is a machine that will break down like any other without proper maintenance. This incidence of injury with ultra distance events is extremely high, but with a little bit of strength and flexibility maintenance work you can keep your body shored up enough to compete at an optimal level, pain and injury free.

Matt Russ has coached and trained elite athletes from around the country and internationally for over ten years. He currently holds an expert license from USA Triathlon, an Elite license from USA Cycling, and is a licensed USA Track and Field Coach. Matt is head coach and owner of The Sport Factory, and works with athletes of all levels full time. He is a free lance author and his articles are regularly featured in a variety of magazines and websites. Visit http://www.thesportfactory.com/for more information or email him at coachmatt@thesportfactory.com

Jen Adley earned a BS in Biology and a Masters degree in Physical Therapy. She is a practicing board certified physical therapist for Body Pros Physical Therapy and is coaches athletes for The Sport Factory. Jen is licensed by USA swimming and USA Triathlon with over 10 years coaching experience. Jen has twice received an honorable mention ranking from USA Triathlon. You may email her at coachjen@sportfactory.com