Blog, Training

Foundation Training for triathletes – Part 2

In the first part of this serie I talked about the concept behind Foundation Training and why it’s useful in particular for triathletes. If you haven’t read the article please go ahead and check it out first before you continue reading – Founadtion Training for triathletes – Part 1

In this part I would like to talk about how I personally use Foundation Training in my daily routine. I am a big fan of daily routines and the Foundation Training excercises are great as a morning kick start routine. I keep the excercises short, as I don’t want them to consume too much of my time in the morning. 

The reason why I’d like to do these excercises in the morning after I wake up is to loosen up those muscles in my lower back. It’s also a breathing excercise at the same time, so I can combine some muscle strengthing and activation with some deep breathing. 

It’s important before you begin doing the excercises to properly study and learn them. They are not difficult but it needs a bit of training first to make sure you do them correctly. The right posture is very important to get the most out of the excerise. 

I have purchased the Foundation Training Videos from their website. You can download them for $59 from hereThey teach you every single excercise in a very simple and easy to understand way. If you don’t want to purchase the videos I recommend to check out some youtube videos or visit the website www.vancesimpson.com where you’ll find good introduction materials.

My morning routine

To keep things simple, I basically run the following 6 sequences in the morning. Each sequence takes about 1-2 minutes. I stay in each position for 3 slow deep breaths. 

After I finished the sequences I usually engage in some more deep breathing excercises and some medidation. I find these excercises to be really helpful in strenghtening my back, in particular the lumbar area. I noticed some improvements already after doing the excercises for a few weeks.

Does it translate to better performance in triathlon? Well I can’t answer this question yet but as I get stronger in my back it has definitelly helped in my cycling where I sometimes experienced some lower back tightness on those longer rides. I feel my overall posture has improved as well. 

As I will continue with Foundation Training I will keep you updated how it goes and provide some more insights in my next post of this serie. 

If you have already used Foundation Training and have some personal impressions, please feel free to share them with me, as I am curious how other people go with this training. 

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Andy Gesellmann

aspiring endurance athlete with an holistic approach to fitness, health and nutrition