28 Jan MetaSprint Series Duathlon Training Tips
Although cycling and running are two very different sports, they both rely on the same muscle groups. The hip flexors and hamstrings are essential for both sports, while the quadriceps and calf muscles provide the most power for runners and the glutes muscles provide the most power for cyclists. The arms muscles provide balance while the abdominal muscles aid in breath control.
Training for a competitive event such as the MetaSprint Series Duathlon is enjoyable and rewarding, but it can be taxing on your body. Haseeb Ahmed, an osteopath at City Osteopathy and Physiotherapy, is professionally trained in the behavior of muscles and joints. He’s also a dedicated MetaSport Training member and Aquathlon finisher, and he’s currently preparing for the Duathlon.
Here are his Top 5 Training tips:
1) Start training gradually to progressively acclimate muscles and tendons to the load. When you go all in too soon, you’re more likely to get injured before the race.
2) Get comfortable with your weaknesses and let them dictate where you should focus most. It was a swimming technique for me during the Aquathlon training. Don’t undervalue your training technique; it will save you from injuries in the long run!
3) Never run in worn-out shoes. A shoe will almost certainly need to be replaced after 600 kilometers! Overused shoes lack sufficient cushioning and can lead to Achilles tendinitis.
Similarly, if your bike setup isn’t correct, you run the risk of repetitive strain injuries. One of the leading causes of knee pain is a bad bike fit, so make sure you check this out before race day.
4) It’s critical to do dynamic stretches before a workout to increase blood flow and prepare the body for performance. Static stretches (holding a muscle still) should be performed not only immediately after a workout or race, but also for several days afterwards to prevent muscles from tightening up and causing problems like shin splints.
5) REST, REST, REST….training for two sports takes a toll on the body; giving yourself time to rest and listen to your body will allow you to heal and grow stronger! Over training can result in muscle imbalance as well as biomechanical problems. Make sure to schedule at least one day of rest per week. It doesn’t have to be completely free of exercise; why not try some gentle yoga to help with mobility?