comprehensive pilates repertoire for triathletes · co contraction of abdominals & back...

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COMPREHENSIVE PILATES REPERTOIRE FOR TRIATHLETES

LORIANNE EVANS

10 AUGUST 2016

BASI COMPREHENSIVE COURSE

TASH B PILATES STUDIO

BALLITO

26 FEBRUARY 2015

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ABSTRACT

A triathlon is a multiple-stage competition involving the completion of three continuous and sequential

endurance disciplines. It involves swimming, cycling, and running in immediate succession over various

distances14

.

The swim, bike and run all require a stable trunk to maximize efficient power from the limbs as they

generate force to move you through space. A strong core will help you maintain good form and efficiency as

you fatigue11

.

It is Important to identify the muscles and structure which require strengthening and the way in which they

will be acting when putting a training programme together. Pilates is a well suited form of core and

strength training for triathletes.

Pilates is an effective addition to a triathlete’s training programme providing conditioning that balances

performance and health.

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CONTENTS PAGE

Abstract……………………………………………………………………….2

Anatomical Description………………………………………………………4

Introduction…………………………………………………………………..7

Main Body…………………………………………………………………….8

Pilates Conditioning Programme…………………………………………....10

Conclusion…………………………………………………………………….13

References…………………………………………………………………….14

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ANATOMICAL DESCRIPTION

Figure 1: Tri bikes have larger seat tube angles for optimal use of the Hamstrings. 8

Figure 2: Showing the primary muscles used

for swimming Freestyle. Shoulder extensors

(Pectoralis Major, Latissimus Dorsi, Teres

Major, Posterior Deltoids) Elbow flexors

(Biceps Brachii), Hip extensors (Gluteus

Maximus and Hamstrings), Hip Flexors

(Iliopsoas, Rectus Femoris and Sartorius), and

Plantar Flexors (Gastrocnemius and Soleus). 6

Figure 3: Primary upper body muscles

used for the swimming stroke 7

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Figure 4: Body position on tri bike. Note the flexion of the spine and weight bearing on the

upper body. Thoracic extension exercises will be important to correct postural alignment.9

Figure 5: Showing the primary muscles

used during pedal stroke. Hip extensors

(Gluteus Maximus and Hamstrings), Hip

Flexors (Iliopsoas, Rectus Femoris and

Sartorius), Knee extensors (Quadriceps),

Knee flexors (Hamstrings) and Plantar

Flexors (Gastrocnemius and Soleus). 3

Figure 6: Showing the primary muscles used at the different phases of the pedal stroke 3

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Figure 7: Showing the primary muscles used during the running gait. 5

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INTRODUCTION

The triathlon is one of the most diverse and intense endurance events for any athlete. By combining

swimming, cycling and running it provides a significant cardiovascular challenge that also requires multiple

techniques and a range of muscles to be strong1.

Triathlons emphasize aerobic endurance and muscle efficiency. Training should be focused on aerobic

endurance, balance, and core strength. The unstable environments of all three events of a triathlon

require strong core muscles to counter the terrain and stabilize the body1. Each sport uses the core in a

slightly different way, but they all come back to the origination of power. When you have three different

sports that require multiple planes of motion, your core acts as a stabilizing platform from which all your

power is generated13

. Without core strength other structures will be forced to compensate and overuse

injuries may develop.

Pilates is a well suited form of core and strength training for triathletes. The goal of functional training

is to make sure that training done outside of the traditional swim-bike-running workouts, will translate

into improved performance1.

With experiences in my Biokinetic career as well as working with a friend of mine who is an active

triathlete, I was able to establish an effective comprehensive Pilates programme.

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BODY

Many chronic injuries are a result of imbalances in strength, flexibility, coordination, movement mechanics

or a combination. It becomes particularly important to address these imbalances in order to achieve injury

prevention and enhanced performance.

As a result of the unceasing repetition of the movement patterns required in all three disciplines that make

up triathlons, it is very likely that imbalances may develop. These may result in posture deviations from the

ideal alignment and should be taken into account when putting a training programme together.

While skill specific training is important and should form a large portion of an athlete’s programme, cross-

training is needed to bring a general balance to the body and to enhance the athlete’s overall conditioning.

Pilates is an ideal form of cross-training for tri athletes and will allow for any undesired compensations to be

detected and corrected. Treating the body as a “whole” will improve body awareness and mental focus as

well as improve neuromuscular performance.

As seen in the above diagrams, the primary muscles have specific roles and actions in the different

disciplines of the sport. Strength training should mimic these actions. By using the principles of training

within the Pilates repertoire relating to overload and specificity a Pilates programme can be carefully

structured to stress the primary muscles appropriately. Pilates also focuses on agonist-antagonist efficiency

which will lead to improved performance and fatigue resistance in tri athletes2.

The multi-planar hip mobility and strength work covered in the Pilates repertoire is great to maintain

balance in the pelvic region and prevent injuries as hip movement is mostly in the sagital plane for the swim,

cycle and run.

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The swim:

Refer to figures 2 and 3.

Freestyle is the best stroke for a triathlon because it’s the most efficient stroke to move quickly in open

water. It is important to work on rotating the body and breathing. Swimmers waste a lot of energy lifting

their heads up and out of the water instead of turning it sideways in sync with their bodies10

.

According to Lesley Paterson (a three-time Xterra world champion), “Every time you rotate while

swimming, your core muscles (particularly your obliques) are put to work. Without that stability you risk

becoming hideously inefficient, especially while breathing. Whether power is coming through your hips or

shoulders, you need that long, strong core to generate power and keep things stable”.

Oblique strength, trunk flexibility, scapular stability and rotator cuff control need to be conditioned. The

anterior shoulder region must be stretched to maintain ideal alignment and posture.

The Cycle:

Refer to figures 4, 5 and 6.

The primary focus when it comes to strength exercises for cyclists is to train in a similar motion to cycling

with lower and upper body, while increasing overall core strength and muscular endurance. All of the

muscles listed in the figures play a key role in producing power on the bike. The most productive strength

training off the bike will incorporate the muscles of the legs and the core at the same time.

The seat tube angle on a tri bike differs to that of a road bike positioning the rider closer to the front of the

bike which allows the rider to maintain a larger hip angle. This allows the rider to utilize the Hamstring and

Gluteal muscles more effectively without relying excessively on the Quadriceps muscles, preserving them

for the run12

. Unilateral leg work will help correct muscle imbalances forcing each leg to support the load

independently12

.

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According to Lesley Paterson, “Every pedal stroke requires power from your hips and glutes. Without a

strong core, your lower back and shoulders will pick up your slack and you’ll create a lot of unnecessary

movement as you rotate through the pedals.”

Hamstring and Gluteal strengthening is important as well as upper body weight bearing exercises focusing

on scapular stability. Hip flexor strength and flexibility should also be addressed. The abdominals are

required to work isometrically. The Biceps and calves become short and tight from both the swimming and

the cycling. Appropriate stretches should be included in the Pilates programme.

The Run:

Refer to figure 7.

Lesley Paterson comments that, “Because there are so many forces driving down into the ground with every

foot strike, your stabilizing muscles are hugely important. Without them, one tiny incremental change in

your biomechanics will have consequences on your stride”.

Balance, proprioception, ankle stability and strength as well as Quadriceps endurance and flexibility are

important.

PILATES CONDITIONING PROGRAMME

I have selected the most appropriate and beneficial exercises from the entire repertoire and compiled three

Pilates programmes for triathletes of an intermediate level. The athlete should perform 8-12 repetitions of

most exercises to optimize muscle endurance.

As athletes naturally enjoy a challenge, I have included some optional advanced exercises.

Warm up

The intermediate mat warm up can be used or the warm up series on the Cadillac.

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PROGRAMME 1

BLOCK EXERCISE MOTIVATION FOR SELECTION

Foot Work Cadillac series

*Include single leg calf raises

and stretches

Hamstring flexibility

Abdominal Work Cadillac: Roll Up Bottom

Loaded

Back extensor & shoulder strength

Hip Work Reformer: Extended Frog +

Extended Frog Reverse

Multi-planar hip mobility and

strengthening.

Spinal Articulation Reformer: Bottom Lift + Bottom

Lift with Extensions

Hamstring strength for cycle.

Stretches Reformer: Kneeling Lunge

Hip flexor & Hamstring flexibility

Full Body Integration 1 Reformer: Reverse Knee Stretch

Up stretch 2

Long stretch

Mimics bike position.

Back extensor strength.

Scapular stability for bike position and

swim

Arm Work Ped-O-Pul Arm Series

Leg endurance while holding position.

Good shoulder extensor strengthening for

swim.

Full Body Integration 2 *Wunda Chair: Tendon Stretch

Good challenge and scapular stability.

Abdominal strengthening.

Leg Work Wunda Chair: Forward Lunge +

Backward Step down

Agonist-antagonist efficiency in legs.

Hip extensor & knee extensor

strengthening and endurance for cycle and

run.

Lateral Flexion/Rotation Ladder Barrel: Side Over

Oblique strengthening and flexibility for

breathing mechanics in swim

Back Extension Ladder Barrel: Swan

Back extensor strengthening and trunk

flexor stretch for postural health.

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PROGRAMME 2


Foot Work Wunda Chair Series

*Include single leg calf stretches

Good for trunk stability.

Abdominal Work Wunda chair: Torso press

Pike sitting

Co contraction of abdominals & back

extensors for swim.

Isometric abdominal strength for bike &

shoulder extensor strength for swim.

Hip Work Cadillac: Single Leg Supine

Series

Focus on establishing symmetrical

strength.

Spinal Articulation Cadillac: Tower Prep

Scapular stability, Hamstring & Calf

flexibility without excessive strain on

lumbar spine which may be fatigued.

Stretches Cadillac: Shoulder stretch

Rotator cuff flexibility for swim

Full Body Integration 1 Cadillac: Thigh Stretch with

Roll up bar

Eccentric quadriceps strength important

for tendon health and accelerating forces

when racing. Quadriceps stretch.

Arm Work Cadillac: Standing arm series

Strengthening shoulders in full Range of

Motion (ROM).

Can focus on scapular depression with

arm movements above shoulder height for

swim.

Full Body Integration 2 *Reformer: Tendon Stretch

Scapular stability and good challenge.

Abdominal strengthening.

Leg Work Reformer: Hamstring Curl

Good Hamstring strengthening for cycle.

Lateral Flexion/Rotation Reformer: Side Over on Box

Oblique strengthening and flexibility for

breathing mechanics in swim

Back Extension Reformer: Pulling Straps 1 +

Pulling Straps 2

Back extensor strengthening. Shoulder

extensor and Latissimus Dorsi

strengthening for swim.

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PROGRAMME 3

CONCLUSION

Pilates proved to be an effective addition to a triathletes training programme providing the necessary

neuromuscular re-education of opposing muscles to prevent posture deviations and injuries as well as

condition the muscles appropriately for performance enhancement.


Foot Work Reformer series

*Include prehensile

Lower body strengthening. Ankle

stability. Foot strengthening and

proprioception for run.

Abdominal Work Reformer: Double Leg + Double

Leg with Rotations

Abdominal and hip flexor strengthening

and endurance.

Hip Work Step Barrel: Supine Leg Series

Multi-planar hip mobility.

Spinal Articulation Step Barrel: Roll Over

Lower back and Hamstring stretch

Stretches Ladder Barrel: Shoulder stretch

2, Gluteals, Hamstrings,

Adductors + Hip flexors

Bicep and Pectoral stretch for swim and

posture balance.

Lower body mobility.

Full Body Integration 1 Cadillac: Sitting Forward + Side

Reach

Hamstring flexibility, spinal mobility and

abdominal oblique stretch for swim.

Arm Work Reformer: Side Arms Kneeling

Series

Deltoid, Triceps and Rotator cuff strength

+ oblique stretch.

Full Body Integration 2 Reformer: Balance Control Back

Prep

Trunk stability and shoulder extensor

strength.

Leg Work Leg weights: Lying side series

Pelvic stability and Gluteal strength for all

3 areas of sport.

Lateral Flexion/Rotation Wunda Chair: Side Pike

Challenge + oblique strength.

Back Extension Wunda Chair: Back Extension

Single Arm

Scapular and trunk stability. Can focus on

symmetry.

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REFERENCES

1. Active. How a strong core can boost your triathlon

performance<http://www.active.com/fitness/articles/how-a-strong-core-can-boost-your-triathlon-

performance> Accessed 2016 September 21. Google 2016

2. Body Arts and Science International (BASI Pilates) 2013, Comprehensive Course: Study Guide,

Rael Isacowitz.

3. Google Image Search. Muscles used in cycling<

https://www.google.co.za/search?q=muscles+used+for+triathlon&hl=en&biw=1600&bih=742&site

=imghp&source=lnms&tbm=isch&sa=X&sqi=2&ved=0ahUKEwjzkLPTnqPPAhVsBMAKHTDGC

U4Q_AUIBigB#hl=en&tbm=isch&q=muscles+used+in+cycling&imgrc=s4fVyfRtnAEPIM%3A>.

Accessed 2016 September 22. Google 2016.

4. Google Image Search. Muscles used in cycling<



U4Q_AUIBigB#hl=en&tbm=isch&q=muscles+used+in+cycling&imgrc=Iop1D6f7I7XSyM%3A>.

Accessed 2016 September 22. Google 2016.

5. Google Image Search. Running muscles<



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U4Q_AUIBigB#hl=en&tbm=isch&q=running+muscles&imgrc=0-clsh_-xzsvkM%3A>. Accessed

2016 September 22. Google 2016.

6. Google Image Search. Muscles used in swimming<



U4Q_AUIBigB#hl=en&tbm=isch&q=muscles+used+in+swimming+freestyle&imgrc=IsFSpMZaeU

rOdM%3A>. Accessed 2016 September 22. Google 2016.

7. Google Image Search. Muscles used in swimming<



U4Q_AUIBigB#hl=en&tbm=isch&q=muscles+used+in+swimming+freestyle&imgrc=0o2DYifshX7

yfM%3A>. Accessed 2016 September 22. Google 2016.

8. Google Image Search. Seat Tube Angle<

https://www.google.co.za/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1600&bih=742&

q=tri+bike+seat+tube+angle&oq=tri+bike+seat+tube&gs_l=img.1.0.0i24k1.1352.7501.0.10308.18.1

3.0.5.5.0.463.2019.2-7j0j1.8.0....0...1ac.1.64.img..6.12.1562...0j0i10k1.c-Cvq1IXVC8>. Accessed

2016 September 21. Google 2016.

9. Google Image Search. Tri Bike<

https://www.google.co.za/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1600&bih=742&

q=tri+bike+seat+tube+angle&oq=tri+bike+seat+tube&gs_l=img.1.0.0i24k1.1352.7501.0.10308.18.1

3.0.5.5.0.463.2019.2-7j0j1.8.0....0...1ac.1.64.img..6.12.1562...0j0i10k1.c-

Cvq1IXVC8#hl=en&tbm=isch&q=tri+bike+&imgrc=47POrxhrbXtZDM%3A>. Accessed 2016

September 21. Google 2016.

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10. Life. http://dailyburn.com/life/fitness/beginners-guide-triathlon-training/. Accessed 2016 September

21.Google 2016

11. Tide water physical therapy. Why is core strengthening so important for triathletes<

http://www.tpti.com/why-is-core-strengthening-so-important-for-triathletes> Accessed 2016

September 21. Google 2016

12. Training Peaks. Cycling<http://home.trainingpeaks.com/blog/article/the-primary-muscles-used-for-

cycling-and-how-to-train-them>. Accessed 2016 September 10. Google 2016

13. Triathlete. The benefits of a strong core< http://triathlon.competitor.com/2014/04/training/benefits-

strong-core_97689> Accessed 2016 September 21. Google 2016

14. Wikipedia. Triathlon<https://en.wikipedia.org/wiki/Triathlon>.Accessed 2016 September 22. Google

2016

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