The Quiet Coach Behind Triathlon's Biggest Names: How Erin Carson Transforms Athletes Through Smart Strength Training
While Taylor Knibb was taking the triathlon world by storm, her strength coach, Erin Carson, was glued to the screen, watching every move with the intensity of a coach who truly cares.
"I was up watching Taylor race the London T100…I couldn't take my eyes off the screen," Carson shared. "And of course I stayed up all night to watch Nice…we love this stuff!"
In Boulder, Colorado, a hub for endurance sports, Erin Carson has become a pivotal figure in triathlon performance. Her client list reads like a who's who of triathlon excellence: Taylor Knibb, Mirinda Carfrae, Tim O'Donnell, Paula Findlay, Rudy von Berg, and Sara Svensk. But what truly sets Carson apart is her philosophy that strength training should enhance, not overshadow, triathlon performance. Now, through a partnership with Triathlon Magazine, Carson is sharing her progressive approach with triathletes of all levels.
The Philosophy: Strength as Performance Enhancement, Not the Main Event
Carson's approach to strength training for triathletes is distinct from traditional gym culture. "Great strength training is like a spice for the meal," she explains. "I work with triathletes. Their podium is built on swim, bike, and run. My job is the small details that help make those disciplines more efficient, and keep the body resilient enough to handle the load without breaking down."
This philosophy acknowledges that triathletes aren't powerlifters—they're endurance athletes who need strength training to support their primary disciplines. Rather than building bulk or chasing personal records in the gym, Carson's approach focuses on:
- Movement efficiency across all three triathlon disciplines
- Injury prevention through muscular balance and resilience
- Power transfer that directly benefits swimming, cycling, and running performance
- Training longevity that allows athletes to handle increasing volume over time
Research consistently shows that properly implemented strength training can improve endurance performance by 3-8%, reduce injury risk by up to 50%, and enhance training capacity—but only when it complements rather than competes with sport-specific training.
The key insight: Strength training should make you a better triathlete, not a tired one.
The Foundation: Movement Quality Before Heavy Lifting
One of Carson's most important principles often surprises ambitious athletes: slow down before you speed up. "I actually slow a lot of athletes down when it comes to progression," Carson explains. "Overloading too quickly, before establishing proper movement patterns and adaptation, becomes counterproductive."
This patience-first approach stems from understanding that movement quality is the foundation upon which all performance gains are built. Loading poor movement patterns doesn't just limit progress—it actively works against triathlon performance by:
- Creating compensation patterns that reduce efficiency
- Increasing injury risk through repetitive stress
- Building strength in dysfunction rather than function
- Limiting the transfer of gym gains to sport performance
Why Elite Athletes Still Focus on Basics
Even world-class athletes like Taylor Knibb didn't start with heavy deadlifts. They began with the same movement fundamentals that every triathlete needs:
- Hip hinge patterns for powerful cycling and running
- Core stability for efficient force transfer
- Shoulder mobility for optimal swimming mechanics
- Single-leg strength for running resilience
The progression principle: Master the movement before adding the weight.
Getting Started: The Mobility Monday Approach
Carson makes her expertise accessible through her free weekly "Mobility Monday" sessions, held live at 6:45am MT every Monday. These sessions represent more than just free content—they embody Carson's belief that mobility must come before strength work.
"I could try to describe all the exercises here," Carson says with characteristic warmth, "but it'll be much more helpful if we walk through it together. Come join me!"
Why Mobility Comes First
Mobility work addresses the most common limiting factors for triathletes:
- Thoracic spine restriction that limits swimming stroke efficiency
- Hip flexor tightness from prolonged cycling positions
- Ankle mobility deficits that affect running mechanics
- Shoulder blade dysfunction that impacts both swimming and aerodynamics
Building Your Foundation
To assess your own movement quality, Carson recommends starting with these simple self-checks:
- Overhead reach: Can you reach overhead without arching your back?
- Hip hinge: Can you push your hips back while keeping your chest up?
- Single-leg balance: Can you balance on one foot for 30 seconds with eyes closed?
- Shoulder blade control: Can you move your shoulder blades independently?
Action step: Join Carson's free Mobility Monday sessions to learn proper movement patterns before progressing to loaded exercises.
Progressive Loading: From Fundamentals to Elite Performance
Once movement quality is established, Carson implements a systematic approach to strength progression that balances adaptation with recovery. The journey from movement fundamentals to elite performance—like Taylor Knibb's 200+ pound deadlift—follows a carefully planned progression.
Carson's Progressive Framework
Phase 1: Movement Mastery (4-6 weeks)
- Focus: Perfect technique with bodyweight and light resistance
- Goal: Establish proper patterns and neuromuscular control
- Example: Bodyweight squats, planks, single-leg glute bridges
Phase 2: Strength Endurance (6-8 weeks)
- Focus: Higher repetitions with moderate resistance
- Goal: Build muscular endurance that supports training volume
- Example: Goblet squats, resistance band work, longer holds
Phase 3: Strength Development (8-12 weeks)
- Focus: Progressive overload with heavier weights
- Goal: Build strength that transfers to sport performance
- Example: Barbell squats, deadlifts, loaded carries
Phase 4: Power and Maintenance (ongoing)
- Focus: Explosive movements and strength maintenance
- Goal: Convert strength into sport-specific power
- Example: Jump variations, Olympic lift derivatives, plyometrics
Periodization for Triathlon Training
Carson emphasizes that strength training must complement, not compete with swim, bike, and run training. This requires careful periodization:
- Base Phase: Higher volume strength work, foundational movements
- Build Phase: Moderate strength work, sport-specific power development
- Peak Phase: Minimal strength work, maintenance only
- Recovery Phase: Return to movement quality and rebuilding
Common mistake: Trying to peak in the gym while peaking for races. Carson's approach ensures strength training supports rather than detracts from race preparation.
The Personal Touch: Coaching Philosophy Beyond the Weights
What truly distinguishes Carson in the strength and conditioning world is her emotional investment in every athlete's journey. "I'm cheering for everyone to reach their own personal podium," she says. "Whether that's a literal top-of-the-world podium like Taylor Knibb, a return to healthy movement, or anything in between, the size of the goal matters less to me. Helping you achieve it is what lights me up."
Individual Approach Over Cookie-Cutter Programs
Carson recognizes that every athlete brings different:
- Movement limitations requiring specific attention
- Training history affecting progression speed
- Life stressors impacting recovery capacity
- Goals and timelines requiring customized planning
Long-Term Relationship Building
Rather than quick fixes, Carson focuses on sustainable, long-term development. This patience-first approach:
- Prevents burnout by managing training stress appropriately
- Builds trust through consistent, gradual progress
- Develops autonomy as athletes learn to understand their bodies
- Creates lasting change rather than temporary improvements
The "Personal Podium" Concept
Carson's concept of a "personal podium" recognizes that success isn't just about elite performance. Whether you're:
- Returning from injury and rebuilding movement confidence
- New to triathlon and building foundational strength
- Age-group competitive seeking performance gains
- Elite level pursuing marginal gains
Each achievement deserves celebration and represents meaningful progress.
Key Takeaways for Your Strength Training Journey
Carson's approach offers several actionable insights for triathletes at every level:
1. Start with Movement, Not Weight
"In sport and in life, stronger is better," Carson notes, "but only when that strength is built on quality movement." Begin with mobility work and progress systematically.
2. Embrace the Long Game
Successful strength training for triathlon is measured in months and years, not weeks. Trust the process and focus on consistency over intensity.
3. Make It Triathlon-Specific
Every exercise should have a clear connection to swimming, cycling, or running performance. If you can't explain how it helps your triathlon, question whether it belongs in your program.
4. Prioritize Recovery
Strength training should enhance your ability to train, not compromise it. Monitor how gym work affects your sport-specific sessions and adjust accordingly. Consider supporting your recovery with magnesium citrate supplements to aid muscle recovery and prevent cramping.
Looking Forward: The Future of Triathlon Strength Training
Carson's partnership with Triathlon Magazine represents an exciting development for the triathlon community. Through monthly insights and live Q&A sessions, she's democratizing access to world-class strength training knowledge.
The upcoming Triathlon Magazine x ECFIT Series promises to deliver:
- Progressive programming suitable for all levels
- Seasonal periodization aligned with triathlon training
- Movement assessments to identify individual needs
- Exercise demonstrations ensuring proper technique
- Q&A opportunities for personalized guidance
As triathlon continues to evolve, the role of strength training becomes increasingly important. Carson's approach—emphasizing movement quality, progressive development, and individual care—offers a sustainable path to stronger, more resilient performance.
The bottom line: Great strength training doesn't announce itself with impressive weights or complex exercises. It quietly makes everything else better. Just like Erin Carson herself, it works behind the scenes, creating the conditions for breakthrough performances when they matter most.
Whether you're chasing your first sprint finish or gunning for Kona, Carson's message is clear: stronger is better, and the journey to getting there should be as thoughtful and patient as the athletes who succeed at the highest levels.
