1. Not lifting any weights. This is probably the most common mistake among triathletes. Most triathletes think lifting weights will get them bulky and inflexible.

A challenging speed/plyometric/core course is a great way to introduce some spice and variety into your triathlon training program, giving your mind a mental break from the long base training sessions

"Never mistake motion for action." Ernest Hemingway After you build you mileage and your aerobic fitness, you must build strength in order to develop speed. Without aerobic capacity and strength, developing speed is impossible. So, you've been doing your long runs and building your weekly mileage.

During triathlon training season, I perform this killer core routine after a forty-five minute series of anaerobic threshold hill climbing on the bike. But you can do it anytime, and receive huge benefits with a strong cross-over effect to triathlon: coordinated strength between the arms, legs and torso for the run, amplified hip power for the bike, and abdominal/low back endurance for the swim.

In the past there has been much debate about the benefits of core strength training for triathletes.

The psoas muscle, is a combination of the iliopsoas, psoas major and psoas minor muscles. It originates on the lumbar spine, travels over the front of the pelvis and inserts on the femur. It is the only muscle which directly connects the core with the legs. Most muscles go core to pelvis or pelvis to legs. In the triathlon aerodynamic position, the psoas is in a shortened state.

During the Base 1 training phase, most athletes work very hard in the gym, strength training through the Maximum Strength (MS) period. Once this period ends, leg strength is not automatically transferred to the bike. It can be frustrating to see gym built strength fail to transfer to the bike.

Historically most people, including triathletes, think of strength training as bodybuilding. Unfortunately this thinking keeps many triathletes from participating in a properly designed strength and conditioning program. For most endurance athletes the benefits of strength training are outweighed by the fear of gaining too much bulk, loss of flexibility and diminished "feel" of their sport.

It is a common belief that endurance athletes don't require strength training in order to perform well. Although this may be the case for many talented individuals, the truth is that appropriate strength training can help improve every endurance athlete's performance.