STRENGTH TRAINING AND CONDITIONING IN TRIATHLON
•PHYSICAL DEMANDS
•PREPARATION
•FREQUENT INJURIES AND PREVENTION
Triathlon Logo Bike Run Swim Triathlete Sticker
Figure 1: Illustration of the three disciplines in triathlon. Obtained from
https://www.spreadshirt.ie/shop/design/triathlon+logo+bike+run+swim+triathlete+sticker-D5f3aa5995fd
3e41a951e1475?sellable=XyVARyx1nQu17ZNwb11y-1459-215

PHYSICAL DEMANDS
(SLEIVERT & ROWLANDS, 2012; NIYAZOVA & RAXIMOVA, 2021)
•Perform in three different disciplines
•Develop characteristics that are a blend of the characteristics in endurance swimming, cycling and
running
•High VO2 max levels
•Perform good à these abilities, especially endurance
Et bilde som inneholder tekst, kvittering, Font, nummer Automatisk generert beskrivelse
Figure 2: Table over the influence of physical qualities and physique on performance in triathlon.
Obtained from
https://cyberleninka.ru/article/n/analysis-of-physical-fitness-of-triathletes-at-the-stage-of-impro
ving-sports-skills/viewer

World Triathlon Championship Series Cagliari: Preview, schedule, stars and how to watch
TRAINING
(ETXEBARRIA ET AL., 2019)
•Well-organized and periodized training program
•Peak performance alligned with the competitions
•Most use the traditional periodization as basic guidelines à preparatory, competitive and
transition periods
•Preparatory à lower intensity, higher volume for aerobic endurance and technique. Strength
training
•Competitive à specific race preparation, increased intensity, interval training and speed work
•Transition à bridge between two faces. Rest phase, recovering while maintaining a level of
fitness, lower intensity and lower volume
Figure 3: Triathlon competition. Obtained from
https://olympics.com/en/news/world-triathlon-championship-series-cagliari-preview

Participating In A Triathlon: Do You Have What It Takes? - CircleDNA
PREPARATION/OFF-SEASON
(CEJUELA & SELLÉS-PEREZ, 2022)
•Study from 2022 that followed a male elite triathlete towards the Olympics in Tokyo 2020
•Preparation for 43 weeks
•General preparation period from week 1-14 à increasing in volume progressively, most of the
trainings in low to moderate intensity
•Specific preparatory period from week 15-30 à two altitude camps
•Develop higher training zones, closer to race intensity
Figure 4: Triathlon competition. Obtained from
https://circledna.com/blog/do-you-have-what-it-takes-to-participate-in-a-triathlon/

What are the various triathlon distances? | MapQuest Travel
COMPETITION PERIOD
(CEJUELA & SELLÉS-PEREZ, 2022)
•First competition period lasted 5 weeks, from week 31-35
•Performed two olympic distance competitions
•Tapering period during these weeks à reduce load to achieve supercompensation and improve recovery
•Decreased volume, maintained high intensity training
•5-week training block from week 36-40 à specific preparations for Tokyo, increased the load again
•2-week tapering period in week 41-42 à supercompensation
•
Figure 5: Triathlon competition. Obtained from
https://www.mapquest.com/travel/outdoor-activities/triathlons/triathlon-distances.htm

Men's triathlon false start as media boat blocks competitors | CNN
STRENGTH TRAINING
(CEJUELA & SELLÉS-PEREZ, 2022)
•Two weekly strength sessions during the most part of the season
•Multi-joint exercises for upper and lower body
•Movements over several joints and muscle groups.
•Squats, deadlifts, bench press, pull-ups.
•Loads from 55-75% of 1RM
•2-4 sets per exercise
•4-8 reps per set
•Complementary exercises 3-4 days per week à hip, ankle and shoulder mobility, core training
•Achilles tendon prevention
Figure 6: Triathlon competition. Obtained from
https://edition.cnn.com/2021/07/26/sport/men-triathlon-tokyo-2020-false-start-scli-intl-spt/index.h
tml

Women's Triathlon Olympic Updates: Barthelemy, Belgium Place Fifth in Relay - University of
Michigan Athletics
INJURIES AND PREVENTION
(ANDERSEN ET AL, 2013; RHIND ET AL., 2022; KIENSTRA ET AL., 2017; ETXEBARRIA ET AL., 2019)
•Overuse injuries
•Knee, lower leg, lower back, shoulder
•3 disciplines at the same time will result in high total load à training load, appropriate changes
in volume and adequate recovery
•Strength training effective to prevent injuries
•The athlete performed multi-joint strength exercises for muscle endurance and joint stability
•Mobility exercises
•Specific injury prevention exercises
•Be careful with compensating by increasing volume another discipline
Figure 7: Triathlon competition. Obtained from
https://mgoblue.com/news/2021/7/30/olympics-michigan-olympic-updates-womens-triathlon

REFERENCES
•Andersen, C. A., Clarsen, B., Johansen, T.V. & Engebretsen, L. (2013). High prevalence of overuse
injury among iron-distance triathletes. British Journal of Sports Medicine, 47, 857-861.
https://bjsm.bmj.com/content/bjsports/47/13/857.full.pdf
•Cejuela, R. & Sellés-Perez, S. (2022). Road to Tokyo 2020 Olympic Games: Training Characteristics
of a World Class Male Triathlete. Frontiers, article 835705.
https://doi.org/10.3389/fphys.2022.835705
•Etxebarria, N., Mujika, I. & Pyne, D. B. (2019). Training and Competition Readiness in Triathlon.
Sports, 7(5), 101. https://doi.org/10.3390/sports7050101
•Kienstra, C. M., Asken, T. R., Garcia, J. D., Lara V. & Best, T. M. (2017). Triathlon Injuries:
Transitioning from Prevalence to Prediction and Prevention. Current Sports Medicine Reports, 16(6),
397-403. 10.1249/JSR.0000000000000417
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REFERENCES
•Niyazova R.R. & Raximova Z.D. (2021). Analysis of physical fitness of triathletes at the stage of
improving sports skills. Central Asian Research Journal for Interdisciplinary Studies, 1 (3),
148-154.
https://cyberleninka.ru/article/n/analysis-of-physical-fitness-of-triathletes-at-the-stage-of-impro
ving-sports-skills/viewer
•Sleivert, G.G & Rowlands, D.S. (2012). Physical and Physiological Factors factors associated with
success in the triathlon. Sports Medicine, 22, 8-18.
https://doi.org/10.2165/00007256-199622010-00002
•Rhind, J.-H., Debashis, D., Barnett, A. & Carmont, M. (2022).  A Systematic  Review of
Long-Distance Triathlon Musculosceletal Injuries. Journal of Human Kinetics, 10:81, 123-134.
https://doi.org/10.2478/hukin-2022-0011
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