THE CRAZY DEMANDS ON A TRIATHLETE’S LOWER BODY
If you are reading this, I’m going to assume you are either a triathlete or you are in the process of training to become a triathlete.
If this is the case, I am also going to assume somewhere in your body hurts.
I know this because the physical demands on the body of a triathlete is crazy! Check out this table below which I lifted from this Review Article which shows that competitive (non-elite) males do a weekly average of:
- 12Km of swimming
- 201Km of cycling
- 43Km of running
Even if you are not training at a competitive level, or are only performing sprint distance triathlons the demands are still huge.
At this physiological demand, in many cases; you cannot prevent overuse injuries, you can only manage them.
5 BEST LOWER BODY FOAM ROLLER EXERCISES FOR TRIATHLETES
When it comes to managing your overuse injuries, a foam roller is an integral tool. The video above shows the most important lower limb muscle groups to target for a triathlete, these are:
- Quadriceps
- Hamstrings
- Ilio-tibial Band (ITB)
- Calves
- Glutes
However, it is important to remember that using a foam roller for self myofascial release is just one ingredient in the rehabilitation pie, which should also include:
- Stretching exercises
- Strengthening exercises
- Cross training
- Load management
SPECIFIC CONDITIONS COMMON IN TRIATHLETES
As you can see the above exercises are a great “general” routine. However, if you have developed any of the below conditions that are common in triathletes, then you should read these more in-depth articles:
BEST FOAM ROLLERS FOR TRIATHLETES
If you are looking for the best foam roller a triathlete, then for length you will require a medium to long foam roller. The density requirement, will depend on your experience and tolerance of foam rolling (i.e. how hard you want to g0). Our recommendation would be:
- Beginner: Medium EVA Foam Roller
- Intermediate: Medium Thera-Roll (Purple – Firm)
- Elite/Experienced: Medium Thera-Roll (Grey – Hard)
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