Strength & Conditioning for Endurance Athletes

Join Coach Anne Torrez for a small group strength and conditioning series focusing on strengthening for endurance sports. Strength, Stability & Mobility are important elements for athletes year-round, but the offseason is a great time to build additional strength for the next racing season. The class will be a mixture of high intensity drills, stability work and strength conditioning, intended to help endurance athletes who swim, bike and/or run to increase efficiency in their sport(s), eliminate imbalances in strength, improve performance, and help prevent injury.

Classes will meet for 8 weeks beginning the first week of January, 2022.

In Person Classes
Classes will meet at the Seacoast Health Collective in Hampton, NH. Masks are required inside the building at all times. When weather permits, class will be held partially outside. Wear comfortable clothes, with layers for the weather, and bring your own hydration. Clean shoes for indoors are requested. Please check your email each week prior to class in case there are any updates.

Virtual Classes
Classes will meet in the comfort and convenience of your own home via Zoom. Meeting details will be sent to participants prior to the class.
It is suggested that you have the following items for class:
*Yoga mat, towel or comfortable place to do mat/floor work
*Circular Resistance Band. I like this set.
*Balance disc like this or wobble board like this
*Small weights - hand weights, kettlebells or dumbbells will all work. I like to have 2 lb, 5 lb and 10 lb weights on hand, but if you have other amounts that is fine

*If a certain time slot does not fill, participants will be offered their choice of an alternative class time or a refund*
*No refunds will be given if you need to miss a session*

Frequently Asked Questions
Q: Who are these classes for?
A: Both virtual and in person sessions will be focused on strengthening and conditioning specifically for endurance sports. Many of the participants will be swim/bike and/or run, but it is also appropriate for hikers, skiers and other endurance sports.

Q: What is the difference between the virtual and in person sessions?
A: The 60 minute in person sessions will have a larger variety of equipment, and thus a larger variety of exercises. Participants will also receive feedback on form and technique at the in person class. In the 45 minute virtual class, we will work with less equipment, so that everyone attending can participate in all of the exercises without having to purchase a lot of gear. Participants will receive general cues and guidance on the movements, but will not receive as much personal feedback in the virtual sessions. Finally, numbers are limited for the in person class, and unlimited for the virtual.

Q: Can/Should I attend more than one class per week?
A: During the offseason, a consistent strength program of 2-3 sessions per week is ideal. My suggestion is to attend 2 classes per week, either both in person or one in person and one virtual.

Q: What if I need to miss a class?
A: A google doc will be shared with participants that lists the exercises for the week. The Zoom class will be recorded for those who are not able to make the time slot or have to miss a class. For the in person class, if space allows, you will be allowed to attend the alternate class time to make up your session.

Q: Do I need to have a certain level of experience or fitness to attend?
A: No - modifications will be given to make the exercises easier and/or more challenging. Although this class will be focused on endurance athletes, all are welcome!

For additional questions, please email Coach Anne at anne@triityourway.com