Maple Grove Triathlon

The first and most important factor to consider is preparation. Your aerobic base of conditioning is what you will rely on the most. Your aerobic base is defined by how much work your body can perform over a period of time. Both the Sprint and the Olympic courses will probably take 90 minutes or more to complete. So, a good aerobic base will help you complete each leg of the race with without running out of gas. A steady state workout, trained at a moderate to hard intensity, for 60 minutes or more, 3 to 5 times a week will help build you aerobic base of conditioning. I would recommend combining two of three sports each time you train in order to get you body used to the change in movement patterns and muscle recruitment. 

The second factor is injury prevention. Injuries can be very frustrating. Some will set you back in your training, others will occur on the course. The worst ones will cause you to miss or drop out of the race completely. Hopefully, yours will be minor. The previously mentioned conditioning will help prevent injuries. The most common injuries are caused by training or racing harder than your body can handle.  

Flexibility Training and Corrective Exercise can also help you prevent and recover from injuries. Both will help prepare and recover muscles to their fullest function and performance. There are several ways to approach flexibility. The first and most common is Static Stretching. To properly static stretch a muscle you must maintain or hold the stretch with the muscle fully lengthened for 30 to 60 seconds. This causes the muscle to relax and lengthen to an optimal state. Static Stretching is a great recovery method after your training or race. 

Active Isolated Stretching is a form of Corrective Exercise. Endurance Sports can cause overuse injuries and muscle in balances. Properly performed Active Isolated Stretching involves moving the muscle through a full range of motion then having your coach or trainer take that muscle a little further than it will go on its own. This is repeated 6 -8 repetitions for 1 to 2 sets per muscle group being stretched. Overuse injuries and muscle in balances left unaddressed can, over time, cause postural distortions and chronic pain that will hinder or limit the body’s performance. 

Foam Rolling can also be included in your Corrective Exercise. A hard Styrofoam cylinder is used to too apply pressure on the muscle that has shortened due to overuse or muscle imbalances. This pressure is maintained for 8 – 10 seconds and can release adhesions in the muscle fiber. This method is known as Myofascial Release. 

Dynamic Stretching is a great way to prepare for your race and training sessions. Dynamic Stretching takes your body through large ranges of motion similar to what your body is about to perform during your event. The theory is to use body’s momentum speed to lengthen the muscles and prepare them. Dynamic Stretching should be performed immediately prior to your race. One set of 10 – 20 repetitions is sufficient.

Your gear is another factor to consider in injury prevention. Wet suits, goggles, shoes, and all bike parts need to continuously be checked and in good working conditions. The best shoes are the ones that make your feet feels the best while you are running. Make sure that they fit well. Many runners use shoes that are slightly larger than necessary sue to slight swelling of the feet during the run. Check in with your local Bike Store Pro for a tune up and individualized fitting and adjustments to your bike.

Finally, make sure that you are fueled and hydrated. Many Triathlons are held on the hot humid days of summers. Don’t let the cool water fool you. You are sweating and hot on the inside. There are a many convenient fuels to keep with you during your race. Goo packs are the most common. After 60 – 90 minutes of work your body is depleting itself of glycogen stores. To preserve muscle you must refuel them as you go. Store Goo Packs or other forms of fuel on your bike and carry them in during your run.

Thanks and I hope this has been helpful. Look for upcoming articles and for the Fitness Together Booth at the Race.