Firstly, here is a quick list of tips to help your overall training regime:
1. Perform a lot of Single-leg Strength exercise
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This will help relieve muscle imbalances and prevent injuries, which are too common in endurance athletes)
2. Increase your Core strength, stabilization and endurance:
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Your core is vital in any sport and it transfers all force from your lower extremities to your upper extremities. Basically, you don't want your core to run out of energy. Can you imagine trying to swim, run or cycle when your lower back and abdominals are exhausted?)
3. Consume a high-protein diet:
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Endurance exercise at a high volume will likely cause you to lose muscle tissue, lowering your metabolism. Eating enough protein will help slow this process, but won't stop it. Also remember that losing muscle mass isn't just bad for fat loss, but it'll also worsen your triathlon performance, so get that protein in.)
4. Get plenty of recovery:
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Endurance exercise also takes its toll on your joints, and endurance athletes are frequently injured more than any other sports person. Stretch often after long workouts and get massages, or at least plenty of sleep every night to fully recover)
5. Dedicate a lot of your exercise toward increasing strength and power with resistance training:
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This may seem counter-intuitive to an endurance event, but the stronger your muscles are, the higher your endurance will automatically be, and you will be far less prone to injury.)
The first thing you should work on, based on what you've told me, is leg strength.
The most effective and quickest way to build this strength is through single-leg exercises.
Include this mini-strength program in to your workout time twice a week:
1a. Heel-Elevated Split Squat 3 x 5-8 each leg
(Put one foot up on a bench or anything about knee / hip height, and squat the front leg down until you are below parallel with the hips)
Video:
YouTube - Bulgarian Split Squat!!!!!!!!!
1b. Step Up 3 x 5-8 each leg (add dumbells if too easy)
Perform the reps of 1a. then go immediately into the reps for 1b.
Then rest 60seconds, and repeat for two more sets each.
Then go onto the next exercise:
2. Plank
YouTube - Prone Plank
To increase Core Strength and Endurance the plank is a great exercise. Firstly, hold it for as long as possible (unti lyour form breaks, or you feel any sharp pain in your back).
Then perform 3 sets of 50% of your max time.
So, if you could hold it for 30seconds maximum, then you would peform 3 sets of 15 seconds, resting 15 seconds between each set.
This is only a small strength workout, there is far more to it than this. However, I'd like you to incorporate the new elements one piece at a time, not to overwhelm you. Add the above workout to the beginning of your exercise session ASAP and get back to me when you've tried it and feel comfortable with it.
We can then go through the next step from there.
Any questions, please feel free to ask.
Justin