At 70.3 Ironman Austin, I had a less than pleasurable run.  After speaking with my coach Julie, she suggested I first get a physical assessment completed and then we could build a strength training program to fortify what needed to be fortified for the marathon.

As a triathlon novice, it was no surprise that many failings were in store during my assessment.  This sport has no lack of humbling moments.  Overall, there was plenty to work on.

We met a week after the assessment so she could introduce me to my new strength training program.  Again, another moment in time full of humbling failing on the road to something better in theory.  We went through each of the exercises below and then she told me I needed to do this twice a week.  A painful thought as I woke up the next morning to a burning bum.  It was clear which major muscle group we were going to be focusing on.

The only exercise I took out of the plan was deadlifts.  I know too many people who have been injured.  It was too big of a risk in my opinion for a gain that I calculated was not critical for success.

This program is now two hours every time I go to the gym with additional stretching.