by Bo Hickey

Triathletes encounter a wide range of forces and stress on the body. The sport of triathlon is also high volume in activity. Lacking proper balance in your joints will have you in a state of “catch up,” where you fall more and more behind. The high volume will eventually be too much, causing injury.

Looking to stay in top shape throughout training and racing? 

A consistent balance of fascial release, mobility, and strength will keep your joints happy, pain free, and optimally performing. With proper joint function, you are free to focus on the training you enjoy!

What do I think is the biggest key in triathlon training? Sustaining the least amount of injuries! The least amount of injuries results in less interrupted training and more time to improve.

Check out part 1 of this triathlete checklist to make sure you’re ready to go. You don’t have to do everything in one sitting. However, hitting these movements often will greatly benefit your training and racing.

Shoulders

Spending hours on the bike, constant catches in the pool, and even shrugging too much during an intense run leave the shoulders crying out for help.

One thing I often see on the swimming side, is swimmers just hopping in and starting the workout.

Swimming is the sport. We need to properly warm up for the sport. This requires preparing the muscles and joints for the intricacies of the movement we are completing. Sprinkle in some hours on the trainer and a long run and an immobile shoulder will let you know it’s there. The key is to stop aches before they become pains before they become injuries.

Let’s get your shoulders back to a proper range of motion.

Complete the following exercises:

  1. Shoulder Mobility + TB: 1-2 minutes each side
    • slow repetitions, pause at tight points
  2. Standing Wall Angels: 20 repetitions
    • low back stays in contact with wall
  3. Scap Push Ups: 12 repetition
    • aim to keep hips up during pinch of shoulder blades
  4. Batwing: 5 reps, 5 second hold each rep
    • elbows tight to body

Fascial Release: 

Mobility: 

Strengthen:

Feel free to add in this routine multiple times a week. These are also great exercises to include before your swim, bike, or run!

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Bo has spent a majority of his life in the water, mainly through a passion of surfing. His other regular athletic endeavors include the sports of basketball, marathon running, swimming, golf, and soccer. Bo has worked with a multitude of ability levels, from beginners to Olympic trials competitors. His training has led him to roles at the Facebook company headquarters as well as with the United States Department of Defense. Bo has completed a B.S. in Kinesiology and a M.S. in Exercise Science. He is also a Certified Strength & Conditioning Specialist through the NSCA. Currently, he resides in Austin, Texas, where he works for RITTER Sports Performance and Austin Swim Club.