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Running Races
Triathlon-Specific Training: Try These 3 Exercises! - Courtesy of Enduro Sport
Triathlon is a unique sport in that it combines three very different disciplines, swimming, cycling and running. To be an exceptional triathlete one cannot be weak in any of these three areas. Training for each of these events can be time-consuming and difficult. The fitness industry, as it is today largely evolved from the disciplines of body-building and to a lesser extent power-lifting. As such, most of what we understand about training in the gym does not apply to triathletes (or the vast majority of sports for that matter). In fact, most of the goals of a body-builder or power-lifter would be detrimental to your performance as a triathlete.
This series of articles will address some of the specific issues triathletes may have in a weight training environment and will suggest some useful conditioning exercises and strategies specific to the disciplines of swimming, cycling and running.
SWIM
The core or the trunk is an extremely important part of the body. A well conditioned
core is not only aesthetically pleasing but it can help prevent injuries
such as low back pain and hamstring strains. What many people do not realize
is that your core is the crucial link which transfers energy from your lower
body to your upper body and visa versa. There is a complex arrangement of
muscles referred to collectively as the spiral and functional anatomic lines.
These serve to store energy from your legs and pelvis and in an elastic manner
transfer it up to your shoulder girdle and arms explosively when necessary.
A poor link here means energy loss and inefficiency!
Core training is something often talked about, but rarely understood. Getting a knowledgeable professional to do a thorough assessment of your core function by quantifying your endurance and checking for muscle imbalances can translate to surprising performance improvements and a significantly reduced risk of injury. In no more than a couple visits, a knowledgeable therapist should be able to identify what needs to be done and can then provide you with specific exercises that target your specific deficits.
Here is a simple exercise that you can add to your routine to ensure that your core is doing everything it can, to get you from that last buoy to the beach!
While lying on your side, place your top foot in front of your bottom foot(1a). Make sure your ankles, knees, hips and shoulders are all in line if viewed from above. Lift your hips off the floor so that your entire body is straight, from all angles (2a). Hold this position for 8 seconds, making sure not to hold your breath. Repeat this on the opposite side for another 8 seconds. Once 8 seconds gets easy increase the number of repetitions - not the duration.
Once you have this mastered, without taking a rest, transfer from one side to the next by placing your opposite forearm parallel to the first and slowly pivoting on your toes (2c & 2d). At first this will be easy to accomplish. The challenge is to lock your shoulders and hips so that they move together as a single unit.
BIKE
Triathlon bikes utilize a seat tube angle steeper than 76° from the horizontal
(78° is common). This places the hips more vertically over the legs, simulating
a standing or running position more so than the sitting position of a road
bike. The theory is that this will help to aid in making the bike to run transition
easier. Contrary to popular belief, a recent study published this year in the
Journal of Sports Science and Medicine, showed that there was no difference
in power output when comparing road and triathlon seat tube angles. What they
did find however was that the steeper seat tube angle shifted the workload
to the quadriceps while sparing the hamstrings!
Let's use the principle of specificity and shift the workload to the quadriceps in the gym. Instead of doing your usual squats or leg press, try this...
Place a bar across the top of your chest. Cross your arms so that your hands are touching the opposite shoulder. Lift your elbows to horizontal and the bar should nestle right in the groove made by your deltoid muscles (2a). The bar should not be resting directly on your collarbone, nor should it be against your trachea. Slowly squat down to a maximum knee angle of 90° (2b). Your weight should be through your heels and a plumb line dropped from your kneecaps should never pass in front of your toes. Don't forget you are still training for endurance so keep the weight light and the reps high! To train for power do the same thing but rise quickly from the squat. This exercise will not hurt your knees when done properly, so if they are aching get someone to check your form or try a different exercise.
RUN 
The gyroscopic nature of running demands a stable pelvis which adapts quickly
to dynamic forces. Insufficient pelvic stability commonly results in hip pain,
hamstring strains and even low back pain. Additionally, weak or inactive glutes
can be the source of many sports injuries.
Here is how to address both of these issues with one exercise...
Lay flat on your back with your legs bent and feet planted firmly on the floor (3a). Contract your glutes and lift your pelvis so that your knees, hips and shoulders are in a straight line (3b). Your knees should make a 90° angle and your weight should be supported by your upper back and legs, not your neck. Hold this position for 8 seconds and then return to the resting position before doing another repetition.
Once this exercise becomes easy, try slowly lifting one leg as if you are marching (3c). Alternate legs holding for a few seconds at a time. In order to do this exercise properly your pelvis should not tip or rotate as you lift your leg. Like the rolling side bridge exercise (1a-1d), this exercise is easy to do, but difficult to do properly. Focus on what your are doing; going through the motions is not enough!
Effective training is always specific to the sport. These are three triathlon-specific exercises that you can do to help improve your performance on race day.
Keep your eyes open for next month's triathlon training article.
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Dr. Stefan Eberspaecher is a Toronto-based chiropractor and avid age-group
triathlete . He specializes in Active Release Techniques (ART), medical acupuncture
and the rehabilitation of sports injuries. Dr. Eberspaecher can be contacted
at DREBERSPAECHER@GMAIL.COM or
by phone at 416-833-1220.
