Strength Training I
by Endorphin Fitness Crew

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Strength Training II
Strength Training I
27.5 vs. 29"

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by Andrew Callihan

"I consider strength training a main discipline and not the 4th.  Strength is the foundation and a continued build of the kinetic chain.  It has allowed me to get stronger, faster and avoid injury".
- Scott Evans, Endorphin Fitness Athlete
The heated debate continues on whether or not endurance athletes need to incorporate a strength program into their endurance training plan. The coaches at Endorphin Fitness wholeheartedly agree, it isn't an 'extra' part of the plan but rather a plain and simple a must do. There is significant research to back it up, but more importantly, we have seen it positively impact our athletes year after year. 
When your foot hits the pavement, your leg pushes a pedal, or you reach out to start your pull in your swim stroke, what do you feel? Anything? What do you think about? How about which muscles are working together to make it happen? Could they be working better together? Probably so. Strength training is the answer. It's an inherently slower activity than endurance exercise. Stepping away from the go-go-go for resistance training just a couple of times a week allows you more time to connect your mind to your working muscles. Coordination is a significant limiter for many athletes in achieving their goal.  Training muscle groups to work together increases proprioception - ones understanding of his or her body movements - and allows each muscle to work at its fullest potential.  Not only will this make you stronger, this will help to make your endurance work more efficient, getting you to the finish line faster and with less unnecessary stress on your body. 

This leads to another great reason to start a strength program; injury prevention. Think about your last long run or ride. Did you feel solid from start to finish? Was your posture perfect throughout the session or did you feel your form starting to slip?  Increasing strength and mobility in your core, hips and glutes specifically will equal better posture and proper form. Both are key to keeping you injury free! 

An improved mind muscle connection along with increased strength and mobility will keep you toeing more start lines pain free. And even better, have you finishing ahead of your previous personal records! Besides, have you ever heard anyone who incorporates strength into their endurance program say it was a waste of time?  That's what I thought. See you in the gym!

IF YOU ARE INTERESTED IN A FREE TRIAL WEEK OF Strength Training.... Drop us a line through the ASK The Crew above .....

Michael Harlow is the founder and director of Endorphin Fitness.  Michael has been racing multisport, including off-road triathlon and duathlon for over 24 years since the age of 10.  Endorphin Fitness coaches hundreds of adult and youth triathletes across the country out of its headquarters in Richmond, VA which also have a triathlon retail shop.  They also have satellite programs across Virginia and Florida.  To contact Michael or learn more about Endorphin Fitness, you can email him at

Founder & Chief Executive Officer

Service Manager Bike Shop

Dane King is the service manager at the Endorphin Fitness bicycle shop in addition to a bike fitter and coach.  Dane grew up building cars and fixing heavy machinery at his father's rental business before he fell in love with bikes and decided to focus his expert mechanic skills there.  You can reach Dane at or
by calling 804-741-1599

Andrew Callihan
Personal Trainer

Andrew Callihan has been certified as a personal trainer with the American College of Sports Medicine since 2006. He is known by his clients for his passion for fitness and a healthy lifestyle, his attention to the detail of every workout, and his desire for each client to meet the goals they set. Overweight and unhealthy as a child, Andrew understands what it takes to get fit. More importantly, he knows firsthand how getting fit can positively change your life. In fact, in 2012 he found a passion for triathlon and will be racing Eagleman 70.3 in June of 2013 – something he’d never have dreamed of years ago. Through his career and personal achievements, he has seen the incredible difference strength training can make in not only your endurance but in your daily life and works every day to pass that on to his clients.



Endorphin Fitness began as Virginia's premier endurance coaching group and has since expanded into bicycle retail and service because of a desire to fully serve the endurance community. The Endorphin Fitness Training Center and Bicycle Shop are located in the West End of Richmond and carry Scott, Cervelo, and Felt road, mountain, and triathlon bikes.  Learn more about their coaching and shop at

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