The triathlon faces large demands on core strength. This can be achieved by doing injury prevention exercise training and proper load management.
BEST WITHOUT INJURIES
Training regularly is essential for improving and enjoying your sport over time. When you're injured, it prevents you from consistent training. Did you know that a previous injury increases the risk of a new one? That's why injury prevention is crucial to help you enjoy and perform in your sport. This program is designed to help you stay injury-free, so you can keep progressing and enjoy your sport for many years to come.
LOAD MANAGEMENT
Injuries are complex and can be influenced by many factors, such as training volume, physical condition, recovery, and overall load – to name a few. Although it is not easy to influence all of these factors, load management is an important aspect that can help reduce the risk of injuries. By properly balancing training load, you can decrease the risk of injuries. Together with coaches and parents, you can ensure an adapted load that allows for development while giving the body enough time to recover. You can read more about load management under "Nice to Know" on the homepage.
THE YOUNG ATHLETE
For young athletes, adolescence is a time of many changes, both physically and mentally. It is during this period that we grow and develop, which is why it is important to be patient and understand that this phase is about building a solid foundation—not about being the best right now. Training habits that emphasize gradual progression, enjoyment, and versatility will lay the groundwork for a long, fun, and rewarding career in sports. By focusing on mastery and development, one can experience continuous progress and joy in sports in the future. You can read more about growth and maturation in young athletes under "Nice to Know" on the homepage.
RUNNING, SWIMMING AND CYCLING
Running: The objective of the exercise program 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!
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.
For athletes it is normal to be exhausted and tired following training and competition. But it is not normal to stay tired even after several days of rest.
There is no reason why children and adolescents should not train strength. On the contrary, it is beneficial with training strength for all age groups - as long as you do it correctly.
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Active stretch routine3 x 6–8 repetitions
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Shoulder circles with elastic3 x 8–16 repetitions
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Leg extension3 x 8–16 repetitions
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Supine bridge3 x 8–16 repetitions per each side
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Arm raise + bow and arrow3 x 30 seconds per exercise
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Single–leg pelvic rotation2–3 x 6–8 repetitions
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Sitting hamstrings stretch3 x 6–8 repetitions
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Step ups in cycling position2–3 x 8–16 repetitions
