Triathletes running into the water

Essential Triathlon Fundamentals for Age Group Athletes: Tips and Strategies

#cycling efficiency #running fatigue running biomechanics running efficiency swimming triathlon May 19, 2024

10 things I wish all Age-Group Long-Distance Triathletes knew:

1. Total triathlon time is more highly correlated to run time than swim and bike times combined. FACT.

So, have a think about the following 

In the Swim:

2. Actively use your core to hold the pelvis up to ensure balanced muscle activation around the pelvis

3. Kick: use your glutes on the up stroke so as to not overload the hip flexors

4. Catch: don’t over-reach the shoulder joint. This can affect your neck/shoulder comfort on the bike

On the Bike:

5. Dial in your pedalling efficiency so you can run off the bike well - especially the upstroke

6. Cadence is key!  1. It reduces localised muscle fatigue, and 2. When coming in to T2 is should match your run cadence

7. Comfort and muscle activation about the pelvis on the bike is far more important than being aero

During the Run:

8. Consistent cadence for the length of the run - strongest correlate to running efficiency

9. Trunk stability (not rotating) will keep your glutes fresher for longer due to reduced cross-over gait

10. Build as much posterior chain (glutes, low back and hamstring) strength so as to avoid sitting in the bucket.


Triathlon is sport where the codes don’t ‘play well in the sandpit together’.  So reduce the follow-on effect of poor technique in the swim, then bike and lastly the run, so your run time is strong.

More detailed exercise prescription on this coming soon. Watch this space! 

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