NEW Pro Triathlete Off-Season Strength Workout

The killer strength workout all the pros are doing this off season, and why you need to be doing it too.


Have you ever wondered how to balance the offseason?  Have you been listening to The Global Triathlon Network or Triathlon Taren tell you how to train during the winter? Then you’ve come to the right place.

Having a restful offseason, so that you come back after the winter ready to #FULLSEND your races is important.  But finding the right balance between light training and rest can be difficult.  Maybe you want to do some lifting to improve your power on the bike, or become a core workout maniac, so you can rock the swim and run.  But I’ll be the first to tell you: that’s not what the pros are up to this offseason. 


If you really want to improve your triathlon training overall and prime yourself to come out guns a blazing for your first race in 2019, we here at Full Send have the solution.  A perfectly balanced workout incorporating strength, endurance, and mental fortitude.  I can personally guarantee a PR if you follow this training plan.

Equipment Required:

 1. A pen

(any retractable pen will do, if you have one with some kind of light, i.e. a laser, or an LED, even better)

2. A thumb

(2 preferred but one will do just fine)

Materials. We don’t discriminate on the type of pen used, although a power meter pen is best.

Materials. We don’t discriminate on the type of pen used, although a power meter pen is best.


Now that you have your equipment, we can get started.


This workout should ideally be done 4-5 times a week, at the time of day you feel most energized.  You have to focus, studies have shown that thinking about the muscles growing while you are doing the workout will make them grow even faster.  First, get your pen of choice, my favorite model can be found here, and find somewhere comfortable, and quiet to sit.  Next, you’ll want to stretch the muscle out, having a couple of thumb wars with your buddy is the best most efficient way, but make sure he or she leaves before you start the main set, so they don’t distract you.  It’s now time to start the Workout. 



On each thumb, do 20 clicks alternating between easy and hard every 5 clicks.

Main Set:

2 times through for each thumb:


4 sets of 10 clicks (@V02 max effort)

1 set of 20 clicks (@ threshold)

2 sets of 5 clicks (really pushing some serious watts down on the clicker, as hard as you can)

No watts

No watts

A lot of watts

A lot of watts



50 clicks nice and easy


Now that you’ve seen the workout, let’s talk why all the pros are doing it.

We’ve all been there, coming out of the swim, trying to yank that wetsuit off, and no matter how much body glide you used, it will always be a struggle getting passed the ankles, you try to wedge your thumb in to get some leverage, but it’s just not enough.  Or maybe you’re lucky enough to have Shimano Di2 on your noble steed, and towards the end of the bike leg, you simply can’t find the energy in your thumbs to press the button and shift. This workout was designed specifically to counteract these race ending issues.  When going through the main set, you’re working your thenar muscle group, which can be found on the right side of your hand. Comprised of three muscles: the abductor pollicis brevis, the flexor pollicis brevis, and the opponens pollicis, this is one of the most important but also one of the most neglected muscle groups.  Performing the clicks at the efforts prescribed will help strengthen these muscles, and help stabilize the hand over all, which in turn will also help your grip on the aerobars, and subsequently get that shifting done, as well as help you get that pesky wetsuit off or shift at the end of a long leg of watt mashing.


So, there you have it, the no messing around killer strength workout all the pros are doing this offseason. 




Written by Tyler Plihcik

Instagram: @tyler04199

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