Additional information
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.
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
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Active stretch routine
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Shoulder circles with elastic
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Leg extension
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Supine bridge
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Arm raise + bow and arrow
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Single–leg pelvic rotation
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Sitting hamstrings stretch
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Step ups in cycling position
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Active stretch routine
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Bridge shoulder stretch
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Pelvic control
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Kneeling Y exercise
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Pelvic control +
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Hip thrusts
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Active hip flexor stretch
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Diagonal rotations
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Active stretch routine
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Reverse sit–up
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Single–leg pelvic rotation
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Calf stretch + hip thrust
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Single-leg forward bend variations
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Single leg hop
Active stretch routine
Purpose: To improve flexibility in the back, hips and hamstrings muscles
Prone and supine crossover: Keep your shoulders on the floor
Hip flexor stretches: maintain a neutral spine and push you hips forward
Downward-facing dog: Keep your knees straight and maintain a neutral spine
3 x 6-8 repetitions
Shoulder circles with elastic
Purpose: To improve shoulder flexibility
Make large circles with your arms
Keep your elbows straight and maintain tension in the elastic
All movement should come from the shoulders
3 x 8–16 repetitions
Leg extension
Purpose: To improve hip and spine control
Kneel on all fours
Hold an elastic between your hand and foot, looping around the opposite knee
Extend your leg straight out behind you
Maintain a neutral spine throughout the whole movement
3 x 8–16 repetitions
Supine bridge
Purpose: To strengthen the gluteal and hamstrings muscles
Lie on your back with your heels on a low box
Lift you hips until your body is aligned from shoulder to ankle
Maintain a neutral spine throughout the whole movement
Progression: Perform the exercise with one leg at a time
Alternative: Rotate your foot in different directions
3 x 8–16 repetitions per each side
Arm raise + bow and arrow
Purpose: To improve hip, trunk and shoulder flexibility
Keep both hips facing forward
Stretch the elastic as you lift it up to shoulder height
Step forward, fully rotate your trunk and open your chest and shoulders
Maintain a neutral curve in your low back
3 x 30 seconds per exercise
Single–leg pelvic rotation
Purpose: To improve pelvic and low back control
Keep standing leg straight
Lift knee of free leg
Perform isolated pelvic rolls
Maintain wall contact with upper back and butt
2–3 x 6–8 repetitions
Sitting hamstrings stretch
Purpose: To increase hamstring muscle flexibility
Sit on a box with a straight upper body
Straighten one leg in front of you and bend forward from the hips
Maintain a neutral spine throughout the exercise
Hold for approx. 5 seconds
3 x 6–8 repetitions
Step ups in cycling position
Purpose: To improve hip and knee control
Lean forward in a cycling position with one foot on a bench
Perform step ups maintaining your back and pelvic position
Keep your knee aligned over your toes
2–3 x 8–16 repetitions
Active stretch routine
Purpose: To improve flexibility in the back, hips and hamstrings muscles
Prone and supine crossover: Keep your shoulders on the floor
Hip flexor stretches: maintain a neutral spine and push you hips forward
Downward-facing dog: Keep your knees straight and maintain a neutral spine
3 x 6-8 repetitions
Bridge shoulder stretch
Purpose: To improve shoulder flexibility
Begin the movement by arching your back and lifting your chest
Lift your hips into a bridge position
Keep you body aligned from knees to shoulders
Make small movements forwards and backwards to stretch your shoulders
Progression: Lift one hand and make a large circle by rotating your trunk
3 x 30 seconds
Pelvic control
Purpose: To improve pelvic control
Kneel on all fours
Keep your spine still as you roll your pelvis forwards and backwards
3 x 30 seconds
Kneeling Y exercise
Purpose: To strengthen the shoulders and upper back
Lift both arms overhead, keeping your elbows straight
Sweep your hands downwards to the side of your body
Return slowly in the opposite direction
Progression: Kneel on an unstable surface
3 x 8-16 repetitions
Pelvic control +
Purpose: To improve control of the pelvis and low back
Lie on a box or bench with your pelvis hanging over the edge
Straighten one leg, maintaining a neutral spine position
When your leg is outstretched, perform 3 small pulses moving from the hip
Advanced progression: Perform with both legs together
3 x 8–16 repetitions
Hip thrusts
Purpose: To improve hip and low back control
Start on both knees with your hands behind your head
Drive your hips forwards and upwards
Lift your arms overhead in one drive
Maintain a neutral spine position throughout the movement
Progression: Take one foot forward to finish in a lunge position
3 x 8–16 repetitions
Active hip flexor stretch
Purpose: To improve hip flexibility and pelvic control
Place one foot in front of you as you drive your hips forwards and upwards
Simulate a running movement with your arms
Maintain a neutral spine position throughout the movement
Alternate sides
3 x 8–16 repetitions
Diagonal rotations
Purpose: To improve hip and spine control
Perform a small single-leg squat and rotate towards the standing leg
Rotate fully in the opposite direction as you stand up, lifting the broomstick overhead
Take your knee out to the side
Lean backwards in the final position
As many as possible with good control
Active stretch routine
Purpose: To improve flexibility in the back, hips and hamstrings muscles
Prone and supine crossover: Keep your shoulders on the floor
Hip flexor stretches: maintain a neutral spine and push you hips forward
Downward-facing dog: Keep your knees straight and maintain a neutral spine
3 x 6-8 repetitions
Reverse sit–up
Purpose: To strengthen the upper back and shoulders
Sit with your arms outstretched overhead
Hold an elastic in each hand
The elastic should be attached high on the wall
Sit backwards slowly maintaining a neutral spine
3 x 8–16 repetitions
Single–leg pelvic rotation
Purpose: To improve pelvic control
Lean against a wall and lift one knee until your thigh is horizontal
Rotate your pelvis forwards and backwards
Keep the middle of your back still and relaxed
Maintain both legs in the same position throughout the exercise
Keep your standing leg straight
2–3 x 6–8 repetitions
Calf stretch + hip thrust
Purpose: To improve ankle and hip flexibility
Start with a straight-knee calf stretch
Raise up on your toes
At once, lift your opposite knee and push your hip forwards
3 x 8–16 repetitions on each side
Single-leg forward bend variations
Purpose: To improve control of the hip, knee and ankle
Stand on one leg holding a broomstick
Rotate your trunk away from the standing leg
Bend forward from the hips and perform a small single-leg squat
Rotate your trunk in the opposite direction and repeat
Maintain a neutral spine throughout the whole movement
As many as possible with good control
Single leg hop
Purpose: To improve hip, knee and ankle control
Perform small single-leg hops with good hip pelvic control
Generate power from the ankle, keeping your knee stiff
Rotate your hip inwards and outwards, and move sideways as you hop
3 x 30 seconds per exercise
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Play video
Active stretch routine3 x 6–8 repetitions
Play video
Shoulder circles with elastic3 x 8–16 repetitions
Play video
Leg extension3 x 8–16 repetitions
Play video
Supine bridge3 x 8–16 repetitions per each side
Play video
Arm raise + bow and arrow3 x 30 seconds per exercise
Play video
Single–leg pelvic rotation2–3 x 6–8 repetitions
Play video
Sitting hamstrings stretch3 x 6–8 repetitions
Play video
Step ups in cycling position2–3 x 8–16 repetitions
