Triathletes are “über-athletes.” In a single day, a triathlete may swim up to 2 miles, cycle anywhere from 10 to 100 miles and then run as much as 26 miles. Tired already? Imagine the toll that takes on the athlete - both physically and mentally.

Running for long distances can exert stress on the lower extremities and the low back with those problems compounded when cycling in a prolonged forward tucked position over handlebars. That positioning alone causes hip flexor muscles and hamstring muscles to tighten while causing low back stress from the forward flexed, tucked position.  Swimming adds its own stresses especially to the shoulder joints and surrounding musculature.

That’s why triathletes need to be in top physical condition, from head to toe, able to sustain intense exercise and positioning for long periods of time. Here are a few tips to enhance injury-free conditioning for triathlons:

Flexibility

One of the keys to successful, injury-free triathlon training is flexibility.  I have harped on flexibility training forever and ever for runners, but for the triathlete, it is absolutely imperative!  Concentration should center on the low back, legs (hip flexors, hamstrings, iliotibial band, calfs) and shoulder girdle.    

Swimmers’ feet need to be pointed – thus, tight calf muscles may be the result.  These are the very same muscles that will require flexibility for pain-free running.  Achilles tendonitis and plantar fasciitis (very troublesome injuries) may be the result when these muscle groups are not properly lengthened and strengthened.  Runners are used to standing up fairly straight while they grind out the miles, while cyclists sit bent forward toward their handlebars, thus, runners may develop low back tightness while cyclers require low back flexibility.  Triathletes require BOTH.  Runners and cyclers, who may be relatively new to swimming, may develop shoulder impingement due to an over-stretched upper back and anterior chest tightness.

Core Strength

Well conditioned muscles about the center of the body between the hips and shoulders, abdomen and back are KEY to providing the support necessary to support all three triathlon activities.  This core strength provides the stabilization necessary to move the arms and legs powerfully during the swim, to actively support the back during those long rides where pedal power is needed, and to support the upright position and posture necessary to sustain the long run at the end of the event.  This training activity should receive primary attention during training and special instruction in Pilates and/or Yoga can be essential for injury-free training to attain top performance.

Rest

Rest, the aspect of training that sometimes doesn’t seem like training and is most often neglected.  But it is perhaps the least tended to because participants can get so wrapped up in “getting in” all the miles, laps and reps.  But the truth is, fatigue produces muscular weakness that one cannot actively fight to overcome and lessens performance. Fatigue lessens the body’s ability to respond to training, rendering the training time less effective and it decreases the body’s defense to injury and illness.  Remember, training should prepare one to “peak” for the best performance during the long anticipated event.    

Equipment

Triathletes need to pay special attention to their equipment – shoes, of course, must be properly fitted and they need to be replaced often. A typical pair of shoes usually lasts anywhere from 300 - 500 miles; however, once shoes begin to show signs of wear to the outer sole, or the upper begins to collapse, the shoes should be replaced no matter what the mileage or age of the shoes.  It is always best to have two pairs of shoes that you can alternate.  Has your bicycle been properly fit to your body?  If not, this should be a number one priority. Seek advice from a reputable specialty cycling shop.  And although there is not much equipment required for the swimming, coaching may be very helpful to improve stroke form, efficiency and timing. 

Smooth, even surfaces

Here in Southeast Louisiana, many of our roads are domed and slant downward toward the curb. Thus, running on the road, near the curb, may create an artificial leg length difference that can lead to an array of foot, knee, hip and/or back problems. Avoid these inclines whenever possible, even alternating sides of the road may help, but best to look for an even surface if possible.  If your event will include hills, some type of hill training should be included in your training on the road, either actual or simulated.

Time Management

Triathletes must juggle time. Obviously, a person training to excel in swimming, running and cycling must be able to manage the demands of work, home, training and rest. That requires following a schedule and making sure that it includes some much needed down time for play and relaxation.  Even though you may think of the training as “fun” and relaxing, time for non-triathlon training relaxation is important to physical and mental well-being, especially when one may be trying to balance important relationships and family.

Trithathlons provide tremendous physical and mental challenges. Sometimes it is easy to get lost in all of the training time.  Take some time to smell the roses!  Spring is right around the corner:  the trees will be that fabulous shade of green and the tulips and azaleas will be blooming – look out from beneath those dark glasses, from under the helmet – look around at the beauty of it all.  Relax with friends and family.  Life passes quickly by – don’t become so obsessed with the event and all the training that you miss what is really important in life.

Virginia “Gini” Davis is a licensed Physical Therapist and owner of Crescent City Physical Therapy with 3 locations in the New Orleans area: Uptown, Metairie, and Hammond.