STRETCHING YOUR LIMITS!

STRETCHING IS ALSO AN INTEGRAL PART OF EXERCISE!

I suppose too often we run headlong into our sports activities and gym work even without a pause to even think about pre and post activity stretching. This should be as important as the undertaken activity itself, and even more so when the activity  is strenuous and taxes the core and muscular system of our bodies.

Regular stretching should be incorporated as part of any athlete's regime, and especially so in endurance sports like Triathlons. There should be a set protocol of moves to follow which may be sports specific and when undertaken correctly, will go a long way to improve performance and minimize injuries. Even post exercise, the stretching should be done to ensure and promote post workout recovery by limbering down and promoting the removal of the lactic acid build up so that the body recovers in as short a time as possible and ready to hit t e grind again !

There are set great stretching moves  and routines you can follow; trigger balls and foam rollers that u can incorporate into the routine to really get down into the area of myofascial release et al; and also passive stretching remedies like  sports massages that you can treat your body to.

Try to save INTENSE stretching sessions like yoga moves to after u have had a good warm up. The more you exercise or warm up before you stretch, the more blood flow your muscles will have, which decreases the risk of suffering strains or tears.

Focus on the Stretch and get your body limbered up or down as the case may be.

In Triathlon Training, stretching is one of the most important things that you need to do to make sure that your body is at its optimum flexibility and strength. 

I have seen triguys who just engage in running, biking or swimming who tend to  skip stretching because it doesn't seem necessary. After all, you're already going to get a good workout by going thru the actual exercise, so stretching just seems to be something that takes up too much pre-workout time right? Cant one just ease into the training by swimming or running or cycling slow and then up the pace after the so called warm up? I would like to help point up that stretching is pre-warm up even. Or post warm down as the case may be. So in the case of say a running race, you would go through the routine of stretching your muscles; before the  warmup which is before the actual race. geddit?? These should then be the two opening acts before the real thing.  the warm up could be as easy as a slower staring pace as u get your engines warmed up for the race tempo.

So the word is out that stretching can actually further  improve your triathlon training and give you an advantage as opposed to no stretching at all.As it is, training for a triathlon isn't easy. It requires your muscles to endure many repetitive motions. 

Every time you stretch the muscles in your body you are getting the muscle fibres to  become more elastic. This encourages flexibility of the muscles over time.  

Muscle Flexibility is key component during a triathlon for a number of reasons:

First, your muscles are super prone to tightening up  and cramping during a triathlon because of the repetitive motions that you put it through. If you have more elasticity and flexibility in your muscles, the incidence of cramping is decreased . In most cases, you won't  even feel any tightness until after the race. How's that for some value add?

Second, flexibility is also important for your your muscles, which, when flexible, have a greater range of motion which for example:
* in the case of shoulder muscles, can propel you forward more quickly in your swimming.
* in the case of  your glutes, hamstrings, quads and calves , gives you power and greater strides in running
* in the case of your lower back muscles, the ability to adopt the aero position in bike mode for a longer      time before the muscles ache too badly.

The list goes on.

Staying in Peak Form

Outside of gaining flexibility ,elasticityand a greater range of motion in your muscles, stretching is important because triathlon training is something that takes time. Over time, you build up your endurance and learn how to run farther, swim longer and cycle faster. Stretching allows your muscles to continue to stay in peak form. 

Without stretching, you put yourself at risk for muscle pulls, tears and cramps during training. All of these could set you back to square one when it comes to triathlon training. Stretching out properly pre and post training sessions preps your muscles for the challenges that await. 

So it is gonna be really  helpful to learn the proper stretching techniques. It can help prevent muscles from tightening up and prevent injury. By taking the time to stretch, your muscles will be flexible enough to handle anything that you throw at them during your training sessions.  It will help avoid cramps; aid in better flexibility  during the race and post event it will aid in faster recovery .

For cycling warriors,  and in my particular case, my friend Tim  of LOUE BICYCLES has recommended the four stretches to support the pelvic region  - a great article by Dr Ben Kim - please look http://drbenkim.com/streches-pelvic-health.htm

It is worthwhile to take in stretches for your inner and outer hip muscles,  quadriceps and hamstrings.

Other Recommended Readings by Tim  for Structural Fitness (more information can be found online):
1. Flexibility for cyclists by Fred and Kele McDaniel
2. Core Strength Graduate Project by Sarah Hoffman
3. Stretching and Flexibility by Kit Laughlin (Check out Youtube for free Videos)

4. Pilates for Dummies