St Kilda Triathlon Club Coach on How Strength, Yoga and Pilates Will Make You a Better Athlete

As the director of Davey Black Sports Performance and head Coach of St Kilda Triathlon Club, Coach Steve Davis pioneered the holistic approach to triathlon training. Eight years ago Steve created a triathlon club that incorporated strength training, yoga, and Pilates into his athletes training routine utilising a club-owned gym with specialist coaches. Since than, he has seen a consistent and dramatic improvement in performance and reduction in the risk of injury in his athletes year in and year out. At the triathlon club gym on Fitzroy Street in St Kilda, athletes training programs are prioritised around these elements alongside swimming, cycling, and running to create a well-rounded program for athletes of all levels.

Why Strength Training is Essential

Triathlon training is traditionally focused on endurance sports - swimming, cycling, and running - but strength training is the unsung hero of performance improvement. By integrating strength sessions into your weekly routine, you build muscles that stabilise and support your primary movement patterns, whether you're in the water, on the bike, or pounding the pavement.

At St Kilda Triathlon Club, our strength training program targets key muscle groups that are often underutilized in triathlon-specific workouts. For example, core and glute strength are essential for maintaining good posture on the bike and during long runs. Weakness in these areas can lead to poor form and overcompensation, which increases the risk of injury.

Additionally, strength training enhances power output. For triathletes, this translates to faster swim times, stronger bike rides, and more efficient runs. A well-developed strength program doesn’t just build bigger muscles—it teaches your body how to recruit muscle fibers more effectively, allowing you to sustain higher intensity efforts for longer durations.

Yoga for Flexibility and Recovery

Yoga at the St Kilda Triathlon Club gym provides the flexibility and mobility that endurance athletes often neglect. Long hours in repetitive movements, whether cycling in a tucked position or running with a steady gait, can lead to tight muscles and limited range of motion. Over time, this lack of flexibility puts added strain on the joints, increasing the risk of injury.

Yoga sessions at the St Kilda Triathlon Club gym focus on lengthening the muscles, improving joint mobility, and enhancing body awareness. The gentle stretching not only increases flexibility but also helps to correct muscle imbalances that develop from repetitive motion. For example, many triathletes develop tight hip flexors from cycling and running, which can throw off their biomechanics. Through yoga, athletes learn to stretch and strengthen these areas, promoting balance and injury prevention.

Additionally, yoga plays a key role in recovery. The controlled breathing techniques and relaxation poses help lower cortisol levels, which can become elevated through intense training blocks. By managing stress and promoting mental clarity, yoga enables athletes to train harder and recover faster.

Pilates for Core Strength and Stability

Pilates is another vital component of our injury-prevention strategy. Known for its emphasis on core strength and body alignment, Pilates helps triathletes develop the stability needed to improve form and efficiency. Core strength isn’t just about having strong abs; it’s about the entire network of muscles that support your spine, hips, and shoulders.

At St Kilda Triathlon Club, we incorporate Reformer and Mat Pilates to help athletes strengthen their deep core muscles. These muscles are crucial for maintaining proper posture on the bike and during the run, especially when fatigue sets in. Strong core muscles help to stabilise the body, which improves efficiency and reduces the risk of common triathlon injuries such as lower back pain or hip flexor strains.

A Holistic Approach to Triathlon Training

By incorporating strength training, yoga, and Pilates into your triathlon training plan at our gym on Fitzroy Street, you'll not only decrease the risk of injury but also enhance your overall performance. A well-rounded athlete is not just strong in swimming, cycling, and running but is also balanced, flexible, and mentally resilient.

At St Kilda Triathlon Club, we believe that a triathlete’s best performance comes from training smarter, not just harder. These complementary disciplines help our athletes stay healthy, strong, and competitive.