Coaches Corner with Jamie Armstrong



Long gone are the days of sitting on a bench in front of a mirror, staring at yourself for a full 60 seconds to then hoist up some metal dumbbells to get a “pump” on!

Of course, endurance athletes are more known for their efforts and love for being on aerobic or cardio machines than the strength equipment.

As the world of mulit-sport and endurance training evolves, the intuitive coaches are having their athletes prescribe to some kind of strength or resistance training plan to give them an edge.

This area for coaches and athletes can be like entering the abyss (unknown)…where to start, what time of year,  how often, at what intensity and what exercises!?

The biggest mistake I recognize is watching athletes get into something (a program) that is too complicated, detailed, structured, and/or too challenging.


If you’re a triathlete, you will want to maximize your time. Getting in and out of the gym in less than 45 minutes is key. Target the areas in need (weaknesses) that will improve your swim, bike and/or run.

Have a professional assess your weaknesses if you can’t identify on your own and then train them. For example, shoulder range of motion, glute activation, hamstring strength, to name a few.

Cyclist’s can see strength gains by training specific areas on the bike. We have all done it. However, what if you can’t generate the same power as your competition after months or even years of riding? Muscle activation (especially glutes, quadriceps and hamstrings) are the major muscle groups firing during the pedal stroke. Maximizing your power and ability to push big gears is important to get an edge. Completing strength exercises that will challenge your leg strength off the bike is a sure fire way to see improvement in these areas and get a “leg” up on the competition.

The notion that strength training will gain muscle “bulk” for endurance athletes is simply not correct. Sure, hitting the gym 6 days a week, lifting heavy weights and completing power sets may lead to increase muscle mass.

For anyone reading this article designed for B78 athletes, our strength based programs will allow you to see results in strength, injury prevention and range of motion and translate into efficiency and results for you.

Thanks for reading and BE STRONG.


-Jamie Armstrong

Method Personal Training

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