Triathlon Training Recovery


– Triathlon Training Recovery –

Athletes need certain types of muscle releases with each activity of a triathlon.

Triathletes must have multiple muscle groups functioning well to have their body performing at its peak. Whether it is rolling on a foam roller, using a massage stick or digging out tough pressure points. The creation and management of a beneficial self care program is crucial to keep your body feeling great while you train and to recover quickly for your next session. A triathlon training recovery program can help to prevent strains, overuse injuries and other physical ailments by performing muscle rolling, self massage and pressure point therapy. Now, lets break down each activity involved with triathlons and take a look at which muscles to target with myofascial release and massage.

Swimming

Swimming is the one activity of triathlons that requires quite a bit more upper body use than running or cycling. Each type of swimming stroke uses different muscles with varying amounts of muscle energy needed dependent on the stroke. Triathlons mainly use the freestyle stroke approach which his the fastest of all of the swimming strokes.

Global Muscles

Upper Body:

  • Pectoralis Major
  • Latissimus Dorsi
  • Deltoids
  • Triceps
  • Upper Trapezius
  • Rhomboids

Lower Body:

  • Quadriceps
  • Hip Flexors
  • Hamstrings
  • Adductors
  • Gluteus Maximus
Focus Muscles:
  • Rotator Cuff Muscles
  • Lower Trapezius
  • Serratus Anterior
  • Pectoralis Minor
  • Hip Flexors


Cycling

Cycling mostly involves the use of lower body muscles but has some key upper body muscles involved as well. Road cycling keeps the body in a fixed position for long periods of time which leads to overuse of certain muscles. Hills are the main obstacle for cyclists, making their ride much more difficult and increasing the use of different muscles, like the gluteals, calves and biceps, than the standard cycling position.

Global Muscles:
  • Quadriceps
  • Hip Flexors
  • Hamstrings
  • Calves
  • Gluteus Maximus
Focus Muscles:
  • TFL (Tensor Fascia Latae) & IT BAnd
  • Back Extensors
  • Triceps
  • Plantar Fascia
  • Upper Trapezius

 


Running

Running is the one activity with triathlons that targets mostly just the lower body but also has some upper body muscles used as well. Muscles work in coordination while running to keep your momentum going and joints of your body safe and free of stress and strain. Uneven terrains and running surfaces create unique opportunities for different muscles to be overused while running.

Global Muscles:
  • Quadriceps
  • Gluteus Maximus
  • Hamstrings
  • Calves
  • Adductors
  • Hip Flexors
Focus Muscles:
  • Tibialis Anterior
  • Peroneals (Peroneus Longus, Brevis and Tertius)
  • Plantar Fascia
  • Achilles
  • Upper Trapezius
  • Gluteus Medius/Minimus

 

 

 


swimming photo credit: Alex Wong

cycling photo credit: Slava Keyzman

running photo credit: Martin Van Den Heuvel

 

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