Triathlon Personal Trainer in London
A sport specific programme is designed to ensure that you will get the strength, endurance and lung capacity required to enhance your sporting performance. If the athlete has any imbalances, mobility or flexibility restrictions these will be enhanced through specifically designed movements and drills.
This programme is for experienced athletes that want to maximize their performance as well as individuals who are new to a sport and need to build up the strength required.
Swimming for Triathlon
Swimming is the first leg of a triathlon, it’s also for a lot of people the hardest event. The reason for that is because they are not technically strong swimmers. You can be as fit as you can be but with poor technique you will waist huge amounts of energy. With a good technique you can pace your swim better and not go empty. To help with a good technique you need the correct muscle groups to be strong and activated.
Core and lats are essential in swimming. Then we have the shoulders and chest that is also really important to work on, more for stabilisation and prevent injuries.
What is the best way to train the Core for a swimmer/triathlete?
In my opinion crunches and two dimensional exercises is not the best option. Crunches will not get you much stronger coupled with the fact that it is not stressing the muscles in a way that would be any use during a swim. For swimming you want to work in more extended positions and and an element of balance.
When it comes to the Lats and the back muscles you should stress the muscle in length and in depth.
Here is an example of two exercises that would do that. On the length, Lat pull downs. On the depth, bent over rows with single arm would be preferable.
There is more to it when you want to strengthen your muscles for a specific sport!
Cycling for Triathlon
Bike is the second event in the triathlon. Most people can ride a bike and to get around a bike course is easily achievable if that is the goal. When you want to be competitive and you are looking at marginal gains like, staying injury free, stabilizing the hip/knee to get a better power output, specific strength/mobility training is essential. Squats, one legged squats and step-ups are great exercises to do. However if they are done incorrectly and you don’t get the muscle activation you are after then you as an athlete are wasting precious energy.
Running for Triathlon
The run is the last leg of a triathlon and is the most simple sport of the 3. The run is never easy. even if you are a strong runner you have just done a swim and a bike so your legs will obviously be tired but then you overall energy will be depleted and it can really get to you if the fuel intake has not been enough.
Again running as efficiently as possible is key. You need strong core, hips, knee and ankle/foot muscles to help with the impact. Making sure that the force that goes through the leg in each stride is not lost to the sides in unnecessary side movement is important as it should be transferred down the leg thus making the stride lighter. You should also have a upright posture so that the power produced from the legs makes you travel a bit further down the road. The core is a big part in this as well, it is extremely important to have a strong core to make the running as efficient as possible. With strong muscles and tendons you will most likely stay injury free longer.
One of my favourite quotes that I use as motivation during training for these events over the winter and on those days where you would prefer to stay under the covers is from Muhammod Ali:
THE FIGHT IS WON OR LOST OUT THERE ON THE ROAD, IN THE GYM, LONG BEFORE YOU DANCE UNDER THOSE LIGHTS.
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