While 2020 has been crazy year, hindered by C19,
it has nonetheless opened up a new, virtual form of racing and training among many
triathletes. Now the racing season in
the northern hemisphere should normally of ended, programming the training for
next year, can begin.
Winter is the perfect time to iron-out any
little niggling injuries that may have developed. By properly programming your training it is
possible to reduce the chances of injuries in the future.
In this blog I aim to set-out five training
priorities. The purpose is to help you
reduce the risk of having an injury as well as to help you excel in 2021.
Two categories of injury
Let’s first begin by highlighting typical types
of injury. These fall into two
categories: intrinsic and extrinsic. Intrinsic
injuries would include tendon strains or overuse injuries such as stress
fractures or tendinitis (from general training, normal events) Extrinsic injuries might include sprained
ligaments, fractures or cuts, abrasions or dislocations (from falling off the
bike for example).
There is no way to completely avoid getting
injured. Certain things will be
completely out of your control. However,
it is possible to program your training to better reduce the chance of
injuries.
Some causes of injuries
Intrinsic injury’s could be caused by:
•
your range of movement not
being sufficient for the disciplines,
•
your technique,
•
previous injuries,
•
inappropriate training,
•
insufficient fitness
•
or insufficient levels of
strength.
Some common causes associated with extrinsic
injuries are:
•
increased training load,
•
bike crashes or trips out
running, or getting dumped by a big wave.
•
lifestyle factors such as lack
of sleep or bad diet
Programming to reduce the likelihood of
injury
Generally, getting an injury is bad luck but the
chances of getting injured can be reduced.
Two key factors mentioned above: bad diet and lack of sleep, could be complicated but still improved by simply highlighting that they exists in the first place and then
monitoring using separate interventions, such as using a metrics log in
TrainingPeaks or in a food diary.
Let us here look at how programming training can
reduce the risk of injury and help you to excel next year. Below are five priorities taken from a
pyramid. You should start with number
one (the bottom, largest layer) and keep it as your first priority all the
time. Each priority should layer on top,
to take less emphasis than the one before.
1.
Technique: Firstly and most importantly is to practice
proper technique. This is ideally done
with the help of a technical triathlon coach or a swim, bike run coach per
discipline. Now isn’t the only time but
now is the best time to work on technique.
Always prioritise good technique first.
2.
Mobility and Stability: Secondly we need to work on mobility and
stability. It could be very helpful to
recruit a physio or strength and conditioning coach to highlight areas that
need mobilising or strengthening in the gym.
3.
Strength: Thirdly, strength is a key attribute to
reducing the chances of injury and increasing performance. Once proper technique is learned and the
required range of movement is achieved, strength training should be layered on
top. You can use over gearing or
swimming with paddles to help increase strength. Lifting heavy weights in the gym will train
the body to cope better with the forces inflicted through training. Whilst at this time of year it is best to
swim, cycle and run at low intensity, the strength eliminate should be hard and
heavy. Once more, technique is the
number one key, followed by mobility and stability, only then should the
strength be layered on top.
4.
Power: The fourth consideration - which requires a
good level of strength - is power. This
is achieved by a combination of the force applied to the pedal when cycling,
the ground when running or water when swimming, combined with the cadence or
stroke rate. In the gym this would be
lifting medium to heavy weights but lifting them fast. Becoming more powerful is not only going to
reduce the risk of injury but it will make you perform better.
5.
Speed: The fifth and final consideration should be
speed. By spending enough time at each
stage set out above and layering on the next stage as you earn the right to do
so, you will be safer, less prone to injury and more robust when going at
speed. Going at speed puts lots of
stress through the body. If any of the
above priorities have not been programmed into your training, going at speed
will pose a far greater injury risk and could prevent the continuation of the
training program right when you are getting ready to race.
Conclusion
Every person is different and has various
strengths and weaknesses. Whilst the
bullet points and could broadly provide a sort of systematic clarity, it is
important to be dynamic. It might be possible to do power training in some
areas whilst solely work on technique in others, it depends on you, the
individual. A complete beginner could
use pure technique to achieve completing his first triathlon. Likewise some athletes could include speed
training to their program, all year.
The key point to this blog is to encourage
building strong foundations before progressing.
Smart programming will not only help reduce the chances of you getting
an injury but it will help you to excel next year too.
Happy Triathlon-ing
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