The demanding nature of a triathlon race means competitors are
required to focus on a combination of persistent training and
physical conditioning to ensure the highest levels of endurance and
speed are met during the competition in the most effective and
efficient manner with the least energy consumed and to decrease the
risk of injury.
This does not happen over night, a training programme needs to
be implemented prior to the competition to ensure the athlete has
the correct power, strength, endurance, technique and mental mind
set to be able to get them through the event efficiently.
Points to consider:
Before you begin training it is important to consider whether
you have the correct equipment that is going to optimise your
performance and prevent you from injury. You may want to
- What condition are your running shoes in?
- How old are they?
- How many miles have they run?
- Do they give you enough support?
- Are they comfortable?
The above will aid your performance and prevent you from injury.
Most importantly are you fit physically and mentally to be able to
take on the challenge. Will your body cope with how you use it
currently? You may want to consider:
- What is your running style?
- Do you over pronate / supinate?
- Do you forefoot strike of heel strike?
- Do you have enough hip or knee extension?
- What is your core stability like?
- Are you unstable during running or swimming?
- How strong are you?
- Do the main muscle groups have enough endurance and power to
sustain multiple contractions?
- Is your seat height correct?
- Is the seat position correct?
- Are you reaching correctly?
- Is your crank size right?
- Do you have the right cleat / pedal interface?
- What is your pedalling technique like?
The above needs to be carefully considered, as misalignment or
incorrect positioning can cause:
- Excessive stress / loading on muscles and soft tissues
- Muscle shortening or lengthening
- Premature fatigue
- Anterior knee pain
- Inhibited force production / increase energy consumption
- Poor biomechanics
- Are your shoulder muscles strong?
- Do you have the correct biomechanics between the upper limb and
- What is your stroke technique like?
- Do you have shoulder pain during training and performance?
The above points for all three events are very important to
consider, as by correcting the faults you become a stronger more
efficient athlete, who will have less risk of injury.