Stretching Routine for Triathletes

Triathlon Forum
1

Does anyone have a specific stretching plan that they follow?

I usually just stretch my lower body (calfs, hams, quads) 1-2 times a week as I feel the need to, but want to start being more proactive with this to prevent injury and feel more “fresh”.

Any recommendations?

2

Foam Roll
.

3

I don’t stretch cold muscles unless it’s very light and easy. Dynamic stretches/warm-up seem to work better to get loose and get specific key muscles firing but I honestly don’t often take the time to do them. I should, though.

After workouts I just stretch if I feel I need it. It seems I’ve been more injury prone when going through periods of lots of stretching, so I’m a bit cautious. Aaron Mattes has a good book with a lot of stretches along with pictures to understand how to do them properly. This is the book. I’m in no way affiliated with him or the book but it’s a useful tool.

I’ve done yoga in the past and had good success with flexibility and balance. I stopped when I started training for IM due to time. I need to start it again.

4

When I’m in my routine I usually do yoga 3x per week (usually M,W,F) and foam roller 3x per week (usually T, Th, Sun). I’ll do some dynamic warmup type stuff prior to the workout but I don’t like to stretch cold muscles.

5

Any specific yoga routine? Id like to start doing it a few times a week, but get confused with all these yoga routines out there.

6

I foam roll first, and then do light Dynamic stretching while cold. It has helped my achilles pain significantly. If I dont do it, I break down quickly!

My post exercise stretching is lacking however!

7

Any specific yoga routine? Id like to start doing it a few times a week, but get confused with all these yoga routines out there.

I use these two DVD’s:

http://www.amazon.com/Spinervals-Flexible-Warrior-1-0-Triathletes/dp/B000ODWPYM

http://www.amazon.com/The-Athletes-Guide-Yoga-Personalized/dp/1935045105/ref=pd_bxgy_b_img_z

8

Don’t do much actual stretching.
I just walk for about 1/8 mile before running and then a 1/2 mile afterwards.
On the bike I do some easy spinning for the first & last couple of miles.
After a long/tough workout I might spend some time sitting in front of the spa jets in my home pool.
Been experimenting with a foam roller, like it so far.
Mark

9

my favorite http://www.amazon.com/Power-Yoga-Strength-Flexibility-Workout/dp/0020583516/ref=sr_1_1?s=books&ie=UTF8&qid=1398283915&sr=1-1&keywords=power+yoga

I;ve used it on and off for year. Love that the author’s name is bender