What & Why? Main Triathlon Muscles

Lats (Swim)

Our Lats are the muscle which we work on our pull phase of our freestyle stroke. Our swim stroke includes Abduction of the shoulder with internal rotation of the shoulder on the extension of the stroke and Extension of the shoulder into our ‘pull’ phase where we use our lats concentrically (Shorten). Through your 8 week programme we will look at activating you shoulder girdle initially to ensure we are using your lats to their full potential. By the end of the programme you will have begun to develop Lat strength which will allow you to pull further and more efficiently.

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Core (Swim, Cycle, Run)

Our Core is the basis of all of our aspects in Triathlon Swim, Cycle and Run. This is the Carrage between our upper body and lower, most people/athletes waste their energy as they are not strong throughout that region. The Core includes rectus abdominus (Front), multifidus (Back), Oblique’s (Side), Diaphram (Top) and Pelvic Floor (Bottom) this is known as our inner unit. Working core isn’t doing sit ups as we need to use all 6 aspects of the inner unit for it to be effective. Initially you will learn how to activate the whole inner unit in conjunction. Through your 8 week programme we will look at activating and challenging your Core. By the end of the programme you will have begun to develop a core stability which will allow you to stay injury free and efficiently.

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Glutes (Swim, Cycle, Run)

These are our Ankles and Knees insurance policies, they ensure that our knees and ankle track in line ensure efficiency within our swim, cycling & running techniques. Our Glutes are our Power Muscles and make part of our core stability. We need these to be firing on all cylinders to allow us to be efficient and powerful. Our Glutes are broken down into three muscles Gluteus Medius, Gluteus Maximus and Gluteus Minimus. Gluteus Medius externally rotate your hip in extension, Internally rotates in Flexion and Abducts the hip, Gluteus Maximus extends the hip and externally rotates the hip, Gluteus Minimus abducts, Flexes and internally rotates. Through your 8 week programme we will look at ensuring you can activating your Glutes. Initially to ensure we can feel the contractions in the correct locations. By the end of the programme you will have begun to develop glute strength which will allow you to develop power and efficiency.

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Quads (Swim, Cycle, Run)

Our quads are our knee protectors and need to be strong, dense and mobile. The quads have 4 muscles these are the Vastus Intermedius, Rectus Femoris, Vastus Lateralis and Vastus Medialis. The Rectus Femoris flexes the hip and it also extends the knee with the other quad muscles. Through your 8 week programme we will look at ensuring you can contract your Quads to then increase density/efficiency as well as ensuring these muscle stay flexible and mobile. By the end of the programme you will have begun to develop dense, strong and flexible quads which will allow you to maintain efficiency and power through all 3 disciplines.

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Hamstrings (Run, Cycle)

Our hamstrings are equally as important as our quads. These are our leg pulling muscles so are integral in both run stride and pull stoke on the bike. We have 3 hamstring muscles Bicep femoris, semitendinosus and semimembranosus. These all originate at our ischium and insert to our lower leg below the knee. Through your 8 week programme we will look at ensuring you can increase he strength in these muscles whist trying to increase their length and keeping them flexible and mobile. By the end of the programme you will have begun to develop strong and flexible hamstrings which will allow you utilise a longer stride length whilst being less to pull your hamstrings.

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Ankle muscles and ligaments (Run, Cycle)

Our ankles are the basis of our force production whilst cycling and running. These need to be stable, strong whilst being flexible to avoid things like shin splints. Our 3 main ankle muscles are the Gastrocnemius, Soleus and Tibialis Anterior, these control all movements within the Ankle. Through your 8 week programme we will look at ensuring you can increase the stability in the ankle whist trying to increase the strength and length of these muscles. By the end of the programme you will have begun to develop your single leg balance and stability and beginning to develop strong dense lower limb muscles.

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Beginner Triathlon Sessions Example:

Week 1 Sessions 1

A1) BW Squat – 2222 – 3 x 12

A2) Scapular Press ups – 2020 – 3 x 12

A3) Deadbug – 3 x 20s Hold

A4) Strider Stretch – 3 x 20s each side

B1) Glute Bridge – 2222 – 3 x 12

B2) Hanging Lat Engagements – 2020 – 3 x 6

B3) High Plank – 3 x 20s Hold

B4) Lat Stretch – 3 x 20s Hold

Monthly – Athlete S&C Programming

For athletes who are looking for Strength and Conditioning to compliment their training. See Blog on Importance of Strength and Conditioning for Triathletes.

£30.00

Heavy Resistance Band Loop – Black

Perfect for developing and activating weaknesses in Glutes. Enquire for exercises to perform with the Band.

£5.00

Deep Tissue Massage Ball

Essential for loosening off those tight niggles and knots that can escalate into bigger pains. Get in touch for exercises to help with your aches and pains. Excluding P&P

£5.00

Resistance Bands – Green 23-54kg

Excluding P&P

£22.00

 

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