The Session Often Forgotten: Stretching : trifuel.com

The Session Often Forgotten: Stretching

Source: LifeSport

Swimming, cycling and running are key elements of any triathlon training program, but there are several other important components that are often overlooked by athletes. One of these commonly overlooked components is flexibility training. You may not think of flexibility as important as the rest of the training associated with triathlon, but it can play a big role in your performance. Not only will tight muscles limit your range of motion, but they can also lead to injuries that will stop your training altogether.

The longer your muscles are the less likely they are to become injured. If your muscles are long then your range of motion will be increased. If you are able to do movements without straining the muscle then it is less likely that you will tear something. It will also simply feel better when you are doing the activity. If you feel strain and stretching while performing an activity then your muscles are being placed under more stress than they need to be. The more length that your muscles and tendons have the less strain they will be under and if your activity requires a sudden increase in speed or power you will be more likely to respond effectively while continuing to stay injury free. Tight muscles will hamper your speed and power. Muscles can only contract as fast as the opposing or antagonistic muscle can relax. In other words, if your hamstring is tight then your quadriceps will not be able to contract quickly in order to meet the demand that it is required. Working on flexibility will reduce tension and resistance in muscle tissue and therefore allow you to perform at a higher level. For some who are very inflexible stretching should become a priority, and it is important to make sure that stretching is done on a regular basis. After workout is a good time to stretch because the muscles are warm and full of blood. Be careful not to do deep stretching after an intense workout, and you may cause additional tissue damage and soreness. Stick to longer, gentle stretches.

Stretching doesn't always feel good but it should never hurt. Once you feel a bit of a pull in the muscle stop, breath into the stretch and hold it for 5 seconds. Then try and go a bit further, again continuing to breath and relax. Make sure you are not tensing other muscles in an attempt to try and lengthen out another one. Repeat the "stretch and hold for 5 seconds" sequence at least three times for each stretch. However, if you have the time there is no reason why you can't hold a stretch for up to a minute, or even longer. The longer you hold the stretch the more time your muscle has to adapt, lengthen and relax in that position.

You should try to include a flexibility training session into every day. You may not see immediate visible results such as increased range of motion, but you will feel it in the pool, on the bike, and on the run, plus you will avoid the visits to the doctor. Whether you train or workout 3 times a week or three times a day, your body will thank you for the stretch you did at the end of your last workout. Think of your next workout each time you complete a workout. How do you want to feel during the next session? Spend the time at the end of your workout to help set yourself up for success for the next time. Stretching a couple hours after a workout is also good, once you have allowed you body to cool down from the work you may start to feel some muscle groups tighten up. This is a great time to stretch and help those muscles and tendons loosen up.

Stretching can prevent injuries but remember that the key is not to get tight and stiff in the first place. A proper warm up and cool down will help to keep your muscles loose and long. Warm ups increase body temperature. This means blood flow to the muscles is adequate enough for the demand about to be placed on them. Once you are finished your workout it is important to cool down. A proper cool down will allow your muscles to rid themselves of lactic acid accumulation and allow the tendons to lengthen out and relax again. These two steps will help prevent you from becoming unnecessarily stiff and inflexible.

Last, enjoy your stretching by working on your positive self-talk. Use your stretching time to thank your body for the work it has done.

Thanks to Suzanne Weckend for her contribution to this piece.