Durable Triathlete Strength Training Class (June-October)
Every Monday evening at 6pm, the DC Tri Club hosts a live Zoom “Durable Triathlete Strength Training” class. The class focuses on full-body movements to build muscle strength, improve speed, and enhance tendon & bone durability.
The class begins with introductions at 6pm, and the strength routine lasts until 6:45pm . Greg Lemek, a DC Tri member and physical therapist, runs the class.
These sessions will help you build the strength, power, and resilience you need to train harder and race faster, using only a chair and your bodyweight.
Sessions run 45 minutes and are designed for all levels, with easier and harder options offered for every exercise.
The first four weeks are themed to get everyone on the same page:
Week 1: Strength Training principles for triathletes
● Why is strength training important?
● What does strengthening actually achieve?
● How frequently should I strength train?
● What about stretching and mobility?
● What will these weekly Monday sessions look like?
Week 2: Lower body strength principles (run and bike power)
● What are the major muscle groups used in running/cycling?
● What injuries are we trying to prevent?
● What is running economy?
● I’m already so tired from training. What do I prioritize?
Week 3: Upper body and core principles (swim strength)
● How important is “core,” and what is it really?
● What are the major swim muscles, and how does strengthening help my stroke?
● Do I really need to work upper body?
Week 4: Mobility, recovery, and injury prevention
● How much should I be stretching?
● What are the best mobility exercises?
● Is injury prevention really possible, and if so, what are the biggest factors to focus on?
From week 5 onward, every session follows a consistent structure hitting all the major triathlon muscle groups.
The exercises rotate to keep things fresh, but the intensity and load increase week by week so you’ll feel the difference by race season.
No equipment needed beyond a sturdy chair.
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