Robin Marion Strength Training for Triathletes

Meet Coach Robin

Retired Military (US Army). I became a Master Fitness Trainer while serving in the military and followed suit with a personal training certification through American Council on Exercise (ACE). Having experienced military fitness training I realized the training was good. However, it only provided the necessary tools to pass the fitness tests and sustain the forces. There was not much information provided to help people with overall fitness and nutrition sustainment. Over 17 years experience between military and civilian fitness training. I truly believe people want to live healthier lives but do not know how to get started or lack a good support system to help them maintain it.

Approach to Training

My approach to fitness and health is one of a partnership with clients. I focus on cardio, strength training, core strength, flexibility, functional fitness, corrective exercise and nutrition as well as positive thinking and attitude. There are no quick fixes, only hard work, determination, and consistency. Fitness and healthy living is a lifestyle. I am a results oriented trainer and believe in the SMART principle when it comes to fitness and goal setting. “Specific, Measurable, Attainable, Realistic, Timely.” I like all things fitness and enjoy working with clients of all levels. I have trained student athletes to Senior Fitness clients. It would be my pleasure to work with you.

Strength Training for Triathletes Certifications

  • American Council on Exercise (ACE) – Certified Personal Trainer
  • American Council on Exercise (ACE) – Certified Health Coach
  • American Council on Exercise (ACE) – Strength & Conditioning Coach
  • American Council on Exercise (ACE) – Nutrition Certification
  • TRX – Suspension Training Certification
  • USAC – Certified Cycling Coach
  • USATF – Certified Track Coach
  • RRCA – Distance Run Coach
  • Les Mills – Body Combat & CXWORX Certification
  • Strong By Zumba Licensed Instructor

My Most Recent Races

  • Lifetime Sprint Triathlon
  • Richmond Sprint Triathlon
  • Baltimore Running Festival Marathon (Have completed all races in the series (5K, Relay, Half Marathon, Full Marathon
  • Reston Half Century Cycling Race
  • 2 Time Ragnar Washington DC Finisher

Achievements:

 Nationally Qualified Figure (BodyBuilding) Competitor with the National Physique Committee. 2 first place and 1 second place at the 2017 Maryland State Championships and East Coast Classic Championships. 4th place (Top 5) at the 2017 NPC Teen Collegiate and Master’s National Championships. 8th Place (Top 10) at 2018 NPC Teen Collegiate and Master’s National Champhionships
 Completed over 60 road races. 5k’s to full marathons. 2 Sprint Triathlons. Numerous cycling events.


Congratulations to my most recent Triathlon Finishers Shaunna and Crystal
They contacted me to provide them with specific training to complete their first Ironman 70.3.  They wanted strength training for triathletes so that they would remain injury free through their triathlon training.  Our strength training program focused conditioning and specific exercises for each Triathlon discipline. 

Shaunna’s Strength Training Program for Triathletes

Diagnosis
Shaunna is a marathon runner who was new to swimming and cycling. She exhibited weaknesses in cycling due to leg strength, tight hip flexors, and slow pedal cadence. She lacked core strength which is required for alignment in running and cycling.  She also exhibited a lack of range of motion in her back which caused her swim strokes to be somewhat shortened.
Training Program
We focused on bike trainer workouts targeting pedal turnover, cadence, and power efficiency.  I measured her cycling biomechanics and observed her knees would rotate inwards causing internal rotation forces on her hips.  Her training program included exerternal hip rotation exercises. Her swim strokes were improved with movement and exercises for the shoulders and back that included the use of resistance tubing and dryland swimming exercises. Core was addressed through isometric exercises. She was assigned specific workouts to do outside of sessions that included cycling, strength, running and swimming workouts.
Results
As a result of the training, Shaunna became more efficient on the bike increasing her speed from 14.1mph to 0ver 20mph. She dropped 2 min off her pace per mile run time and completed the 1 mile swim in 55min. Previous timed trial at the start was 62min.

Crystal’s Strength Training Program for Triathletes

Crystal's Diagnosis
Crystal is also a marathon runner and was a recreational swimmer who was also new to cycling. She had a previous shoulder injury of the rotator cuff and lacked full mobility in her ankle due to a previous surgery. She also lacked a lot of leg and core strength. Due to her shoulder injury, she lacked the range of motion and strength for efficient swimming and cycling. Her shoulder would tire easily. After the initial assessment, it was noted she was lifting weights incorrectly and her shoulder was tracking outside of the natural movement pattern.
Training Program
Corrective exercises such as bodyweight shoulder presses, banded lateral and front shoulder raises were assigned with lots of stretching. As she got stronger, load was increased. To improve her leg strength, she as well as Shaunna were given leg exercises to do such as walking lunges, wall squats, box squats as well as plyometrics. To help them get used to the current of the water which can’t often be predicted, they were given weighted pool workouts to do. She was assigned specific workouts to do outside of sessions that included cycling, strength, running and swimming workouts. Some separate and some combo workouts.
Results
As a result of the training, Crystal also became more efficient on the bike increasing her speed from 15.4mph to 0ver 22mph. She dropped 2:30 min off her pace per mile run time and completed the 1 mile swim in 63min. Previous timed trial at the start was 67min.

Both ladies completed their FIRST Ironman 70.3 races and are currently training for their second race. They just completed the Devilman Olympic Triathlon. Crystal podiumed 1st in her Age Group. Shaunna was 2nd in hers.

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