Although it is imperative that there is a focus on the development of your cardiorespiratory system, endurance training is also important in your programme design and training.
Soft tissue manipulation by foam rolling and mobility work through drills encourages flexibility improving your economy of motion, or the ease with which you can perform an activity. This assists in the ability to move faster and more efficiently whilst decreasing stress and potential injury to the body.
Ensure that you are foam rolling, with a slightly lower body based focus, on a daily basis. This will maintain range of movement, prevent tightness and increase flexibility all at the same time. Mobilisation drills should be performed at the start of every resistance based session with extra activation work incorporated into the main training session if needed.
Improvement and maintenance of musculoskeletal health through resistance training will assist the body’s ability to withstand the repetitive stresses placed on it by the rigors of a triathlon. Each discipline in a triathlon requires a coordinated pattern of muscle recruitment that produces motion around the joints and creates the power to make a triathlete move.
Incorporating strength endurance weight based training sessions (typically a repetition range of 12-15, using a combination of lower weight and higher reps) will encourage strength and assist in injury prevention.
Resistance band work can be very effective in both the areas of strength and flexibility. You don’t necessarily need lots of big or expensive equipment to be able to achieve results and see gains.
Predominantly used by intermediate and advanced triathletes searching to improve their performance speed and rate of movement. The inclusion of strength training (a low repetition range with heavier weight) with Power based training and plyometrics will increase power output and consequently improve ground speed.
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