strength & conditioning:training
add Yoga thiS oFFSeaSon to imProve
FlexibilitY, Strength and balance
By Sage Rountree
Y
oga will make you a better triathlete. Even if you never do touch
encounter similarly intense situations on the course or in life, you’ll
your toes, gaining flexibility, balance and whole-body strength
have experience with using your breath and your form to find strength.
will improve your form, efficiency and power.
And even if you never assume a single yoga posture, yoga’s balance
approach to concentration and breath awareness will improve your Yoga confers balance. First, there’s the literal work of the
mental focus and mental endurance – the intangibles that become so balance poses, which will strengthen your lower legs and hone your
important at the end of a long training session or race. proprioception so you grow more aware of where your body is in
Yoga’s physical, mental and spiritual approach will teach you how to space. The poses also teach a more subtle awareness of your body’s
integrate the body, the breath and the mind to stay focused and calm center of gravity in different positions, along with a finer sense of how
even in the face of intensity – a skill that will serve you in every aspect the body works as a unit to balance.
of your life, be it training, racing, work, relationships or undergoing a In addition, yoga gives dimensional balance to the work you do in
root canal. triathlon training and in life. Instead of moving stroke after stroke or
step after step in a linear pattern, as you do when you swim, bike and
FlexibilitY run, in yoga you’ll move the body through every available direction.
You probably think of yoga as primarily stretching – or even Sometimes you’ll be standing; sometimes you’ll be upside-down. Your
contortionism. Indeed, flexibility is a big part of contemporary Western perspectives will change, and you’ll get a fuller sense of your body and
yoga, but you don’t need to twist yourself into a pretzel to get the what it can do.
benefits. Practicing yoga postures gently will stretch tight muscles and Yoga will also balance the work of your training. By their nature,
encourage use of your full range of motion. A freer range of motion sports are goal-oriented. In workouts and races, you aim to cover
means more economy in your swimming, cycling and running since a distance, to achieve a time, to beat the competition, or to reach
you can find the most efficient path for your body to move. a certain speed or heart rate – doing something. Yoga instead
Beyond physical flexibility, yoga cultivates flexibility of mind. As emphasizes the process – being in the present moment. Think of it as a
you gain experience with yoga, you’ll come to see that the mind will mental recovery workout.
heave you through highs and drag you through lows, similar to what
happens during triathlon training and racing. Staying aware of the Yoga and Your oFFSeaSon
present without feeling overwhelmed builds equanimity, the capacity The offseason is the right time to begin or resume a yoga practice,
to remain calm no matter what comes your way. Keeping your brain in since it gives you a chance to learn a new approach to your body. You’ll
the present while outside forces try to bend you in various directions is learn yoga best in person from an experienced, gentle teacher who
the equivalent of mental flexibility, and it’s critical for competition. can check that your alignment is correct – and who can keep you from
overdoing it. Look for a class geared toward beginners or focused on
Strength alignment; these are good places to learn the basics. Then, if you are
Yoga works holistically to strengthen the body as a unit. Some enjoying yoga, you can try some flow (vinyasa) or power yoga classes.
poses, such as those described in this article, are held static, engaging Just remember to keep the intensity of your yoga in inverse proportion
the muscles isometrically (holding the fibers longer against resistance). to the intensity of your training, so that yoga can support your
Others, such as sun salutations, involve flowing from pose to pose, workouts, not become an extension of them.
engaging and releasing the muscles through concentric and eccentric
contractions. Yoga postures help create whole-body functional PoSeS to trY
strength and encourage greater awareness of the body and the breath. Here are four poses that you can practice safely at home. Including
Holding challenging poses also teaches mental strength. On the these three or four times a week at the end of a workout won’t take
mat, you will observe your mental and emotional reactions to your long, but it will certainly enhance your offseason by improving your
physical situation and learn ways to manage intensity. When you strength, flexibility, balance and focus.
ballSide 2
Forearm Plank
photo courtesy of Don Karle
52 USA TriAThlon winter 10
USATTriWinter10pgs50-90.indd 52 12/9/09 1:51:26 PM
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