Structural Integrity
What happens under the skin is crucial to athletic success. When you start ramping up your training program for another breakthrough year, realize that a strong structural foundation is required. The arduous task of swimming, biking, and running can cause physical pain. Base training is the time for the endurance athlete to develop the physical and mechanical infrastructure to withstand the future efforts of going long and doing interval training. Longer and harder workouts translate into great repetitive force on bones, joints, tendons, and ligaments. Early season base training must address two primary areas of structural development: biomechanical efficiency and musculoskeletal resiliency.
The three disciplines of triathlon each require a high degree of mechanical efficiency in terms of sound technique and form. Optimal technique in the swim, bike, and run affords the well-trained triathlete two advantages. First, proper technique provides the greatest economy in energy expenditure possible, such as movement that produces the greatest power for the lowest cost in energy. Secondly, proper technique avoids excessive stress on tendons, fascia, joints, and bones.
Conversely, poor technique wastes energy and stresses the mechanical parts of your body. Specifically, poor technique leads to fatigue and ultimately injury. Developing proper technique in base training involves a sound flexibility program and weight training.
Flexibility Training:
Bones and muscles must have the freedom of movement to work properly. Without adequate flexibility, muscles must overcompensate in an attempt to achieve the necessary motion for the activity. A proper flexibility program addresses muscle and joint range of range of motion with emphasis on the connective tissue of the muscles, not the muscle fibers themselves…because connective tissue is the inhibitor of full range of motion. In ordinary terms, that means when you are stretching your hamstrings, you are attempting to add elasticity to the connective tissue surrounding the hamstring.
The best time to do flexibility and stretching exercises is before and after every workout and race. Long, sustained stretches of 10 to 30 seconds is recommended to allow the target muscle to relax. Perform three repetitions for each exercise.
Weight Training:
A low volume weight training program utilizing light weights and rubber band exercises is advised on a case-by-case basis. The goal is to add joint stability and musculoskeletal resiliency. However, due to the time restraints of the typical age group competitor, one would be better served by focusing on completing their training hours and doing a flexibility program.
TAKE HOME MESSAGE:
• Have somebody evaluate your swimming mechanics to get feedback on your stroke. Practice pedaling drills to even out your pedal stroke—one legged pedaling is a good start. Running drills like striders are good way to work on leg mechanics.
• Incorporated a stretching program into your training schedule. A beginner yoga video can be a good substitute.
• Weight training is rarely needed for the typical age grouper.
Matthew J. Amman, DC is a Milwaukee chiropractor and endurance athlete. Dr. Amman can be reached at www.matthewamman.com and 414-768-9000
