Train better, be better

The triathlon faces large demands on core strength. This can be achieved by doing injury prevention exercise training and proper load management.

Triathlon

Running

The objective of the exercise programme is to prepare the body for the loads of the triathlon. It is also important to develop a good running technique. You can read more about running on our running pages.

Swimming

When swimming, the shoulder muscles need to cooperate well to keep the shoulder joints and shoulder blades in a healthy position. By targeting these muscles in your training, you can prevent injuries and become a better swimmer. You can read more about swimming on our swimming pages.

Cycling

When acute injuries occur in a triathlon (or training), it is usually during the cycling stage, from falls or crashes. The knee, wrist, collar bone and head are particularly vulnerable. It is very important to use a helmet!

Load management

The most important aspect to preventing injury is training just the right amount. It can be tricky to determine how much this is for you. Read more about load management in the article below (to come).

Exercises

  • Level 1

    8 exercises get pdf

    The program consists of 3 levels of progression. When you master these exercises, you can move on to the next level.

    • Play video
      Active stretch routine
      3 x 6–8 repetitions
    • Play video
      Shoulder circles with elastic
      3 x 8–16 repetitions
    • Play video
      Leg extension
      3 x 8–16 repetitions
    • Play video
      Supine bridge
      3 x 8–16 repetitions per each side
    • Play video
      Arm raise + bow and arrow
      3 x 30 seconds per exercise
    • Play video
      Single–leg pelvic rotation
      2–3 x 6–8 repetitions
    • Play video
      Sitting hamstrings stretch
      3 x 6–8 repetitions
    • Play video
      Step ups in cycling position
      2–3 x 8–16 repetitions
  • Level 2

    8 exercises get pdf

    The program consists of 3 levels of progression. When you master the exercises on the 1st and 2nd level, you can move on to the 3rd level.

  • Level 3

    6 exercises get pdf

    The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.

    • Play video
      Active stretch routine
      3 x 6–8 repetitions
    • Play video
      Reverse sit–up
      3 x 8–16 repetitions
    • Play video
      Single–leg pelvic rotation
      2–3 x 6–8 repetitions
    • Play video
      Calf stretch + hip thrust
      3 x 8–16 repetitions per each side
    • Play video
      Single-leg forward bend variations
      As many as possible with good control
    • Play video
      Single leg hop
      3 x 30 seconds per exercise

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