Interviews

Rachel Cosgrove: Mixing strength and endurance, part I

Question: What is your athletic background and how did you first get into triathlons?
Cosgrove: I have always been active. I started going to the gym with my dad and learning about weight training and cardio when I was about 12 and then I was a cheerleader in high school. I went to college and studied physiology with a minor in exercise and health sciences. Throughout college I was on the dance team and lifted weights and did cardio, but I did not get into triathlon until much later, which is unfortunate because I went to school in Santa Barbara, California where it is a great place for triathletes to train. Looking back, I can’t believe I didn’t get into it sooner while I was living in there.

I started doing triathlons about eight years later after being married for six years when my husband, Alwyn (click to read Alwyn’s great piece “Why endurance athletes lack staying power”) was diagnosed with Lymphoma. That same week he was diagnosed, a flyer came in the mail for an organization that trains people to complete their first triathlon while they raise money for The Leukemia and Lymphoma Society called Team in Training. I had always been active but had never thought about doing a triathlon but this seemed like a great way to fight these diseases while my husband was fighting. When he was diagnosed I felt completely helpless, there was nothing really I could do to make it better. At least if I trained for and raised money for the cause I would feel like I was actively doing something to fight these diseases while he was fighting. Little did I know I would get hooked on the sport of triathlon.

Question: How is Alwyn doing now?

Cosgrove: He is in complete remission and doing great! He kept a very positive attitude right through everything and never gave up and fought the entire time. He definitely inspires me and after watching what he had to go through nothing seems hard. Training for an Ironman is a piece of cake compared to a stem cell transplant. He is coming up on two years this summer in complete remission.

Question: What role, if any, does strength training play in your triathlon training?

Cosgrove: Since I started triathlon with a strength training background I went into the sport a lot stronger than most triathletes. I was not about to give up my weight training of which I am a big believer in the benefits for triathletes. The benefits I experienced because of my strength initially were:

1. Climbing hills on my bike came super easy to me. Anytime we would hit a hill I would fly up it using the strength in my legs. I could also surge ahead when I needed to.
2. No injuries. Of all my triathlete friends I would say I get the least injuries. They are all constantly complaining of a sore knee or hip or ankle but I believe since my joints are all surrounded by muscle and are strong that I have not had problems with injuries. I also am able to undo some of the imbalances the sport creates with my programs.
3. My abs look better than most triathlete’s!. Yes, adding some core/strength training into your schedule will give you better pictures at your races. I believe weight training can be used to burn fat better than triathlon training since your body adapts so quickly to triathlon training. So, if you want a six pack when you cross the finish line, weight training is the key.

Question: When you mentioned imbalances, what are some of the most frequent imbalances that you see with triathletes?

Cosgrove: Most triathletes are very quad dominant and have tight hip flexors. They need to focus on switching on their posterior chain to use more of their glutes and hamstrings and stretch their hip flexors. Also from swimming the rotator cuff tends to be a common place for injuries. Performing exercises that strengthen the back and stretch the shoulders and chest are helpful.

Question: You have what I would consider a true multisport background. Most people who call themselves multisport athletes are really just endurance athletes using different forms of locomotion. However, you race competitively in triathlons and just set a powerlifting record in the deadlift. How do you balance those very different training systems in your life?

Cosgrove: I always like to have a goal when it comes to my training. I am very goal oriented. Strength training and sports such as powerlifting are actually more natural for me than triathlon. I have to work much harder at training for a triathlon. In my triathlon strength training program I had deadlifts. Deadlifts are an excellent exercise to strengthen the posterior chain, plus holding the bar is recruiting the muscles in your rotator cuff and of course your core is working. so a deadlift is an awesome full body exercise to use when training for a triathlon. Especially because most triathletes are very quad dominant.

I naturally am pretty strong and have been lifting for a lot longer than I have been doing triathlons. One of the trainers who works for me is a powerlifter and he said I was doing enough weight that if I worked on it, I would be competitive at a powerlifting competition. I tend to be competitive and once I heard that there was a powerlifting competition in the area I decided I would continue working on increasing my deadlift while I was training for a triathlon. So, that’s what I did.

When I showed up at the powerlifting competition I had no idea what to expect but I had a great time and ended up winning and setting an American record with a deadlift of 297 lbs. I pride myself on being able to set a goal and accomplish it rather than be a single sport athlete. I enjoy competing and bringing out the best in myself whether that be through powerlifting, triathlon, 5K’s or figure competitions. This is also what I love to do with the clients I work with. I always like to challenge myself. Currently I have my sights set on the Triathlon World Championships in June and I will continue to have some form of deadlift in my program but I won’t be pushing it to the levels I did at the powerlifting competition. Most triathletes don’t spend enough time getting stronger. I probably spend too much time because it comes easier to me.

Question: You mentioned deadlifts, which is considered by many to be THE exercise of exercises. How would you recommend triathletes incorporate deadlifts into their training program? High reps? Low reps?

Cosgrove: Most triathletes have endurance but need strength so I would say error on the side of lower reps. It is hard to give a general recommendation but I would definitely say when a triathlete is in the weight room their goal is strength without building a lot of bulk. Hypertrophy happens in the 8-to-12 rep range so I would say they should stay under this in the 4-to-6 rep range to increase their strength without increasing their size.

Question: How big a role does nutrition play in your training?

Cosgrove: I think nutrition is a huge part of anyone’s training. Get the basics down first which includes eating every few hours, only eating fruits, veggies, protein and whole grains and drinking enough water. Once you are eating healthy every day, then we can talk about performance nutrition such as using a recovery shake which I would say is the most important part of performance nutrition. Having a shake during and post workout will improve your recovery and enable you to train harder next time. Everybody is different when it comes to nutrition so this is something you have to practice. I have a saying: “Nothing New on Race Day!” You should not try out a new drink or a new supplement on race day. Practice. Practice. Practice. Especially for half Ironman and Ironman distances, your nutrition can make or break your race.

Stay tuned for part II tomorrow…

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