Gym Rats

Fall leaves and the cooler weather tend to signal the "off season" for athletes. We take a break from long runs and ridiculously long bike rides. And we tend to avoid the pool and curl up under that warm down comforter for a few more minutes. But what we should be doing is making time for strength training!

Master's athletes (that's adults who think they still can race) need year round time in the gym. With mornings a little more accesible, 30 minutes twice a week can keep you strong, injury free and even more powerful for next season's races.

Commit right now to a strength program that involves sweat and work instead of jaw reps and socializing. Light weights and high reps will not gain power in your legs or arms. Get off the machines and work with stability balls, Bosus, dumbbells and ankle bands.

Here are 10 exercises perfect for triathletes and marathoners during the on and off season. Remember that more movement equals more calories burnt so standing exercises always trump sitting or lying on a weight machine. Even if you don't use these exercises, just watching all these gym rats on youtube is totally awesome! I love the music in the background. Hilarious.

1. Cook Hip Lift http://www.youtube.com/watch?v=bSYzFoDw6h4
2. Hip Flexor Stretch http://www.youtube.com/watch?v=WWRah6ehL5k
3. Reverse Lunges with Bar http://www.youtube.com/watch?v=K1-Nh6b3Q-A
4. Reverse Fly http://www.youtube.com/watch?v=RnpEWnwUyw4
5. Single Leg Squat http://www.youtube.com/watch?v=RnpEWnwUyw4
6. Single leg dead lift http://www.youtube.com/watch?v=7eACTTzeh-E
7. 1 arm/1 leg cable row http://www.youtube.com/watch?v=czGVUHW1lPo
8. Cable Lift and Chop http://www.youtube.com/watch?v=xezoRHb0bfU
9. Single Leg Heel Raise http://www.youtube.com/watch?v=2eYRztkQ6F8
10. Stability Ball Push Up http://www.youtube.com/watch?v=HIuU1xeDJ7U