I have a couple of clients who would like to train for a triathlon. I was reviewing the great pre-made programs for triathlon training, and I was wondering about the best way to use them. Is it best to devote several weeks to the stability phase for, say, the Ride portion, go on to the strength, followed by the power and then work on the programs for the Run portion and finally the Swim? Or could you combine all three stability phases (ride, run, swim) and work on them for several weeks, move on to strength and then power? Thanks for your help!
Thanks for the great question! I would usually combine the stability phases together and then progress to the strength and power phases in similar fashion. Most people, yet alone athletes, have very poor stability mechanisms, especially in function. I generally do three to four weeks on each phase based on three sessions a week. Each client is different, and you may want to progress them a little quicker if you know they are ready and the sessions have become reasonably comfortable for them.
In my experience with athletes, they are great compensators. They are focused on riding, running and swimming, and they never consider that if they spent a small amount of time getting the body to move and feel better, they would perform better. They will notice improvement in their various disciplines after completing this program.
Once you have peaked your athlete, they normally have one event they really want to do well in, and I would recommend you return the client back to the stability phase. Maybe you could reduce the amount of time in the stability phase because the body will recognize and remember this phase.
Self myofascial release with the foam roller is very important for athletes as it will allow them to punish their bodies and get through without injury by releasing tension in the neuromuscular system. I would make this compulsory at the start of each session, even if they have a roller at home and do the SMR there.
I hope this is helpful to you!