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I have been a Physiotherapist since 2005 and have been competing in Triathlons for the GB Age Group Team since 2012 including European, World and National level Championships. My experience treating professional and amateur triathletes, including my ongoing involvement as Physiotherapist and coach with Tri Training Harder, has led me to recognise the common mistakes that athletes make when training that contribute to injury and inhibited performance. So here are my top tips on how to avoid injury and make the most of your training.
The majority of clients I see in the midst of their triathlon training (particularly ironman events) are doing way too many miles. Volume is not the only way to improve your fitness. You can and should mix things up with interval based sessions, these are time efficient and will give a good boost to your speed and fitness. This efficiency is is because intervals puts more strain on the heart and lungs in a shorter period of time so you are therefore making more demands on your body to work harder and have to spend less total time training.
The longer the distance, the more our body relies on strength as things start to fatigue. Its important to ensure that your body has the strength and foundations with which to function from properly. Incorporating some strength and core sessions into your weekly session plan will go a long way to ensuring your stay injury free. There are lots of strengthening exercises in the free videos section this website so please do have a good look. Core training should start with the deep muscles so learn how to do these properly with these exercises on the foam roller or this superman series and should include higher level exercises like planking.
Whether it be trainers, bikes or paddles for swimming, its important to have the correct gear to suit your biomechanics and technique. I would always recommend you go to a reputable running shoe for a gait assessment and a comprehensive bike fit can be the making of your race day.
This one is often the hardest, because how much is too much?? And you often don’t know until its too late. Seeking advice from a physio or coach is very often money well spent, because they can help you to plan your time and provide you with key sessions that are geared specifically towards your goals.
Although swimming is usually the smallest percentage of a triathlon it wrongly becomes overlooked by lots of athletes. Triathlon is a race of 3 disciplines, all of which will have an effect on each other. If you can swim and conserve as much energy as possible, you are more likely to bike and run better. Swimming is also an amazing, non weight bearing cardiovascular exercise, so it’s a safe way to boost your run and bike fitness, whilst keeping injuries at bay.
There is lots of advice and almost 100 free exercise videos on this website that include categories of running and cycling. There are also lots of blogs and other useful information about training and injury prevention for swimming, cycling and running. Please either use the search tool on this website or click on the relevant sections in the drop down menu.
I hope that this is useful, please get in touch if you have any comments or would like any further information. To book now please contact firstname.lastname@example.org or call 02075838288.
… and don’t forget to share with anyone you know to does triathlons.
BSc (Hons) MSCP HPC
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