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Triathlon Training

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 consider:


  • 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 lower limb?
  • 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.

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