I am a physical therapist and a triathlete, and I know firsthand how easy it is to get sidelined by training. When I prepared for my first marathon, I developed Achilles tendonitis. That experience revealed to me the effects of overtraining and the need for cross-training and strength work to keep me doing what I love!
Strength Training Is The Missing Piece for Triathletes
Endurance athletes spend hours moving in one plane of motion, whether that be running, cycling, or swimming. These repetitive motions leave gaps in strength and mobility in the other planes of motion. Without strength training, joints and muscles are overloaded in the same patterns, which increases the risk of overuse injuries.
Research has shown that strength training improves mobility just as effectively as stretching. That means you can build flexibility and resilience at the same time by adding resistance exercises to your routine. Your joints stay healthier, your movements feel smoother, and your risk of injury is greatly decreased.
How To Move The Way Your Body Was Built
Triathlon training mostly happens in the forward, or sagittal, plane. But your body was designed to move in more directions. When you skip out on working lateral or rotational movements, the muscles that stabilize your hips and core get weaker. Over time, that can affect how efficiently you run and cycle.
Strengthening the muscles that work to perform the actions in the other planes helps improve the stability we need while working in the “Triathlete plane”. Adding a variety of hip abduction or adduction strengthening to your training protects your joints and helps you feel more balanced overall.
Learn about Triathlete Periodization on the Spooner Blog!
The Training Shifts That Matter After 40
Triathletes in their forties, fifties, and sixties face unique challenges. Recovery takes longer, and mobility decreases with age, (especially at the ankles). Limited ankle mobility changes how your knees and back absorb load, which can lead to pain or injury.
Strength training with proper range of motion is one of the best ways to keep your joints healthy. Squats, for example, load the knees in a way that swimming and cycling cannot. By maintaining strength and mobility in your ankles, hips, and core, you support your entire movement chain and protect your back from unnecessary strain.
Recovery Is A Part of Training, Don’t Skip It!
Training is only one piece of the puzzle. Recovery matters just as much, especially as you age. Nutrition, rest, and mobility work all play important roles. Getting enough calcium, iron, and collagen helps support bone and joint health, particularly for women as they age.
Working with a physical therapist can also make a difference. Even when you aren’t injured, a tune-up before or after an event helps your body reset. Manual therapy, dry needling, and guided exercises can address minor issues before they become major problems. Many athletes come in for this type of care before a race, and again after, to speed up recovery and prepare for the next round of training.
The Formula For Staying In The Sport You Love
As an athlete, you’ve worked hard to get where you are, and you want to keep competing. The best way to do that is by building strength, moving in more than one direction, and giving your body the recovery it needs. With the right balance, you can stay healthy, train smarter, and continue doing the sport you love for years to come.
Gearing up to participate in your first triathlon, or are you an experienced veteran who needs a tune-up? Schedule your free movement screen with a Spooner physical therapist.