March 26th, 2010
07:15 PM ET

In triathlon training, seek consistency above all

By Ian Murray
Host of Triathlon Training Series
Triathlon Coach to Rickey Williams, CNN Fit Nation Triathlon Challenge Participant

When Rickey and I began our coach-athlete relationship, one thing radiated from him above all others: his commitment to triathlon. Here at TTS we see that desire in many triathletes and we all have to be careful not to translate that passion into going too hard too soon. An injury is the worst thing that can happen to a triathlete in training and it’s critical to measure out the duration of the workouts, the frequency of exercise and the intensity of each effort. Rickey’s greatest gains will come from consistency, and to sustain that we have to avoid all injuries. Here’s how you can join Rickey and me on our injury-free triathlon training program.

Job One: Progress slowly: Muscles can build a bit faster than the tendons that anchor them to bones. By increasing your training in a slow and progressive manner you can welcome the body to the sport with ease.  The swim distance for the race might be long but start by swimming in small pieces, even a single length of the pool, stop, rest, repeat.  Rather than a 20-minute run, make it a 20-minute “walk/jog.” 2 minutes walking, 2 minutes running. 5 rounds of that will give you a safe and effective 20-minute starting run.  Cycling on flat roads or trainer/spin bike with light resistance will allow for the skill of fluid circles to begin gently rather than mashing up long or steep climbs.

Do it perfectly! Let technique in your training be the top priority.  Triathlon is an endurance sport, and efficiency is key. Good form is most efficient.

Invest in a lesson from a professional to make sure your swim/bike/run are on target.  Give every workout a technical focus point so that you are mentally present for each effort.   Watch videos of excellence, visualize and then reproduce those movements. There are some great DVDs out there and one that is specifically designed as an educational tool for new triathletes is http://triathlontrainingseries.com/

Body maintenance: The key areas to stretch are calves, quads, hamstring, and the iliotibial band (ITB).  These get used in both biking and running and deserve frequent attention.  Triathlon is all about moving forward in the same plane – that means hip stabilizers; lateral movers can be dangerously weak. Keep ‘em in balance with inner and outer thigh work.  Freestyle swim puts a lot of emphasis on the front of the body; strengthen the rear shoulder area with rear deltoid raises to maintain balance and a healthy, happy shoulder.  Core, core and more core – this isn’t just the “six pack ab” fetish that launched a thousand infomercials; this includes lower back, twisting movements and deeper core muscles. Mix it up.  Massage, and not just any massage; make calls and find a sports-minded healer who can untangle knots in their earliest stages of development.

Know you're not alone. The three steps set out above are right for any beginner but they are also common threads that carry through to triathletes at all levels. No matter the stage of your athletic career, these are the keys to success.

Editor's Note: Medical news is a popular but sensitive subject rooted in science. We receive many comments on this blog each day; not all are posted. Our hope is that much will be learned from the sharing of useful information and personal experiences based on the medical and health topics of the blog. We encourage you to focus your comments on those medical and health topics and we appreciate your input. Thank you for your participation.

Filed under: 2010 Fit Nation Challenge • Exercise

soundoff (40 Responses)
  1. Bill Abramowitz

    Great article. Great to read a logical way to approach triathlon. When I began I was floundering...big time. LOL. It wasn't until later that learned (the point that the author made) that technique will improve everything. Thanks for posting.

    March 31, 2010 at 10:12 | Report abuse | Reply
  2. Milton Abramson

    Dr. Ornish states that a half hour of walking 10 minutes at a time is just as healthy or better for metabolic reasons. What are your thoughts regarding this.?

    April 15, 2010 at 17:41 | Report abuse | Reply
  3. Delmer Garafola

    Heya i’m for the first time here. I found this board and I in finding It really useful & it helped me out a lot. I'm hoping to give one thing back and help others such as you aided me. Here is the best bike trainers for 2021: https://www.youtube.com/watch?v=HL9X0tG3ny0


    January 20, 2021 at 09:58 | Report abuse | Reply
  4. slot demo

    It's remarkable to pay a visit this web page and reading the views of all friends
    regarding this paragraph, while I am also eager of getting know-how.

    togel online
    slot online
    slot pulsa
    togel pulsa
    togel deposit pulsa
    slot deposit pulsa
    judi slot online
    daftar situs judi slot online terpercaya
    situs judi slot
    pragmatic slot
    togel hongķong 2020
    togel singapore
    togel hongkong
    togel hari ini
    togel hk
    togel singapura
    togel sdy
    dewa togel
    togel sidney
    pengeluaran togel
    togel sdy
    shio togel

    March 29, 2021 at 02:58 | Report abuse | Reply
  5. link dewatogel

    Incredible story there. What happened after? Thanks!

    April 13, 2021 at 05:59 | Report abuse | Reply
  6. order tadalafil

    tadalafil tablets https://elitadalafill.com/ tadalafil online

    April 13, 2021 at 12:10 | Report abuse | Reply
  7. cialis through canadian pharmacies

    how can i order cialis from a canadian pharmacy https://canadacialisstore.com/ is it safe to order cialis from canadian pharmacy

    April 14, 2021 at 03:58 | Report abuse | Reply
  8. alprostadil urethral suppository

    how do i use alprostadil urethral suppository https://alprostadildrugs.com/ injectable drugs for erectile dysfunction

    April 15, 2021 at 14:27 | Report abuse | Reply
  9. zithromax pack

    500mg zithromax https://zithromaxes.com/ azithromycin generic name

    April 20, 2021 at 15:59 | Report abuse | Reply
  10. viagra cost canada

    generic viagra cost walmart canada https://canadaviagrastore.com/ viagra without a doctor prescription in canada

    April 22, 2021 at 04:52 | Report abuse | Reply
  11. sildenafil 90mg

    sildenafil for sale canada https://eunicesildenafilcitrate.com/ purchase sildenafil

    April 25, 2021 at 02:11 | Report abuse | Reply
  12. canadian pharmacy 5 mg daily cialis

    cialis on line purches canadian pharmacy https://canadacialisstore.com/ how safe and reliable are canadian cialis

    April 27, 2021 at 06:38 | Report abuse | Reply
  13. daftar sbobet

    Padahal bersikap serakah justru bisa membuat Bettor Cara daftar sbobet Bola dan Casino di Agen Judi Online Hokibet88 terjebak dalam kerugian.

    April 29, 2021 at 05:37 | Report abuse | Reply
  14. avana

    avana canada buy avanafil uk

    April 29, 2021 at 13:59 | Report abuse | Reply
  15. chloroquine phosphate

    chloroquine tab https://chloroquineorigin.com/ chloroquine drug class

    April 30, 2021 at 23:08 | Report abuse | Reply
  16. erectile dysfunction drug

    best erectile dysfunction medicine https://canadaerectiledysfunctionpills.com/ buy erectile dysfunction pills online

    May 1, 2021 at 21:56 | Report abuse | Reply
  17. Slot Deposit Pulsa

    Hey! I realize this is sort of off-topic but I needed to ask.
    Does running a well-established blog such as
    yours take a large amount of work? I'm brand new to operating a
    blog but I do write in my diary every day. I'd like to
    start a blog so I will be able to share my experience and thoughts online.
    Please let me know if you have any recommendations or tips for new aspiring blog owners.

    Appreciate it!

    May 12, 2021 at 04:36 | Report abuse | Reply
  18. cyclomune

    buy cyclosporine online cyclosporine eye drops

    May 21, 2021 at 21:50 | Report abuse | Reply
  19. brimonidine

    combigan generic prices combigan side effects

    May 22, 2021 at 01:54 | Report abuse | Reply
  20. Tritreviewifind

    https://tadalafilol.com/ tadalafil generic https://cttadalafil.com/ – tadalafil online with out prescription cost tadalafil generic

    May 24, 2021 at 12:59 | Report abuse | Reply
  21. Tembepteriope

    cheap cialis pills for sale https://apcalisetadalafil.com/ – tadalafil blood pressure tadalafil goodrx tadalafil drug tadalafil order online no prescription

    May 24, 2021 at 20:48 | Report abuse | Reply
  22. tausAffessy

    https://apcalisetadalafil.com/ tadalafil blood pressure buy tadalafil tadalafil without a doctor prescription tadalafil without a doctor prescription

    May 25, 2021 at 11:46 | Report abuse | Reply
  23. Tritreviewifind

    side effects for tadalafil https://tadalafilol.com/ – tadalafil daily online where to buy tadalafil on line where to buy cialis without prescription cost of cialis

    May 25, 2021 at 15:19 | Report abuse | Reply
  24. brimonidine

    buy brimonidine buy combigan online

    May 25, 2021 at 23:29 | Report abuse | Reply
  25. Unitmerienepeft

    cheap cialis pills for sale cheap generic cialis for sale cialis cost tadalafil liquid https://tadalafilww.com/

    May 26, 2021 at 00:04 | Report abuse | Reply
  26. Unitmerienepeft

    tadalafil generic tadalafil generic cost tadalafil generic tadalafil cost in canada https://tadacipetadalafil.com/

    May 26, 2021 at 22:41 | Report abuse | Reply
  27. cialis 20mg

    tadalafil side effects buy cialis usa how long does tadalafil last

    June 4, 2021 at 09:47 | Report abuse | Reply
  28. hcq medication

    chloraquine sulfasalazine used to treat malaria chloro

    June 5, 2021 at 16:08 | Report abuse | Reply
  29. tadalafil mechanism

    tadalafil peptides tadalafil mechanism how long does tadalafil last

    June 5, 2021 at 17:04 | Report abuse | Reply
  30. aralen chloroquine phosphate

    hcqs 200 chloroquine online hydroxycholorquin

    June 8, 2021 at 15:57 | Report abuse | Reply
  31. Demetrius

    Howdy! I simply want to give you a big thumbs up for the excellent info
    you've got right here on this post. I will be coming back to your blog
    for more soon.

    My web blog :: Demetrius

    June 11, 2021 at 22:32 | Report abuse | Reply
  32. pharmacepticacom

    generic sildenafil 20 mg cost https://pharmaceptica.com/

    June 25, 2021 at 23:22 | Report abuse | Reply
  33. pharmaceptica.com

    erectile pumps https://www.pharmaceptica.com/

    June 26, 2021 at 04:25 | Report abuse | Reply
  34. Alfonzo

    I loved as much as you'll receive carried out right here.
    The sketch is tasteful, your authored material stylish.
    nonetheless, you command get bought an edginess over that you wish be delivering
    the following. unwell unquestionably come more formerly again as exactly the same
    nearly a lot often inside case you shield this increase.

    Here is my blog – Alfonzo

    June 27, 2021 at 11:47 | Report abuse | Reply
  35. Matilda

    I blog often and I seriously appreciate your
    information. The article has truly peaked my interest. I will book mark your site and keep checking for new information about once a
    week. I opted in for your RSS feed too.

    Here is my web page ... Matilda

    June 28, 2021 at 11:57 | Report abuse | Reply
  36. togel deposit pulsa

    When someone writes an article he/she maintains the idea
    of a user in his/her brain that how a user can know it.

    Therefore that's why this article is outstdanding. Thanks!

    my blog togel deposit pulsa

    June 28, 2021 at 18:47 | Report abuse | Reply
  37. pharmaceptica

    sildenafil 100mg cheap https://pharmaceptica.com/

    June 29, 2021 at 12:21 | Report abuse | Reply
  38. cheepatvbrushguards.blogspot.com

    This is a great tip especially to those fresh to the blogosphere.
    Simple but very precise information… Thank you for sharing this one.
    A must read post!

    Stop by my homepage; cheepatvbrushguards.blogspot.com

    June 29, 2021 at 12:51 | Report abuse | Reply

Post a comment


CNN welcomes a lively and courteous discussion as long as you follow the Rules of Conduct set forth in our Terms of Service. Comments are not pre-screened before they post. You agree that anything you post may be used, along with your name and profile picture, in accordance with our Privacy Policy and the license you have granted pursuant to our Terms of Service.

About this blog

Get a behind-the-scenes look at the latest stories from CNN Chief Medical Correspondent, Dr. Sanjay Gupta, Senior Medical Correspondent Elizabeth Cohen and the CNN Medical Unit producers. They'll share news and views on health and medical trends - info that will help you take better care of yourself and the people you love.