Cross Training for Triathlon Performance

Cross Training for Triathlon Performance

Cross training is an valuable trick to give a major boost to one’s performance. The benefits are huge for those willing to invest a day or two per week into molding themselves into more well rounded triathletes. The sport of triathlon has the advantage of already requiring the athletes have experience in three disciplines which is beneficial because it prevents one dimensional performance. For instance, runners or cyclists that don’t cross train are commonly plagued by injuries that stem from musculoskeletal imbalances. This means that these athletes, however talented, are being held back because their bodies aren’t trained to take the strain on different parts of the body aside from those used in their discipline. While runners and cyclists may have very strong quadriceps and calves, oftentimes their gluteal muscles, hips, and the connective tissues in those areas are not evenly developed. Swimmers on the other hand are using a huge array of muscle groups and tendons/ligaments and that will prevent imbalances to a greater extent so long as good form is practiced. Swimmers as well as cyclists do fall short in terms of adaptations that take place under weight-bearing activity.

So what is cross training exactly? It could be defined as any activity that uses muscle groups that an individual is not accustomed to using in their daily training. Weight lifting is a very common and tremendously effective method of cross training. For runners and cyclists, focusing on single-leg exercises, core, and back work will even out unbalanced muscle groups. Swimmers would benefit from full body exercises like squats and deadlifts to boost muscular performance out of the water. Swimmers can also use running as a method of cross training because it is a weight-bearing sport with impact that will help with connective tissue and bone density adaptations. Cross training is not limited to the weight-room, though. Rowing, rock climbing, and hiking all provide a benefit to the lesser-used muscle groups.

If an athlete is looking to increase flexibility and mental control, there are still opportunities to improve with cross training. Dynamic stretches, yoga, and tai-chi provide a challenging test of focus and breathing. These activities will improve one’s balance, flexibility, and coordination which will pay dividends on the triathlon course. It is all too easy to get caught up in the nerves and excitement at the beginning of a race and then start too quickly. This could lead to too much energy being spent too early in the race and even a DNF…It is much easier to pace yourself if you can control your breathing and your mind. Cross training is a tactic that will boost your performance no matter how you do it. As the saying goes, “If you aren’t cross training, you aren’t training.”