While traditional strength training methods are well-established, the inclusion of eccentric strength training presents a compelling opportunity to enhance performance and mitigate the risk of injury. Eccentric exercises, which focus on the controlled lengthening of muscles under load, offer unique benefits ranging from injury prevention to improved muscle strength and have the potential to elevate athletic performance across all three disciplines.
There are several reasons why a triathlete should consider adding eccentric strength training to their training plan:
Injury prevention:
Eccentric exercises help strengthen connective tissues and improve joint stability, which can reduce the risk of common overuse injuries in triathletes, such as tendonitis, stress fractures, and muscle strains.
New research by Lepley et al proposes a paradigm shift in our view of eccentric exercises. Essentially, the study shows that eccentric exercise improves neuromuscular control to prevent pain and reinjury in a way that concentric exercise does not. (Lepley)
Improved muscle strength and power:
Eccentric training causes greater muscle damage and stimulates more muscle growth compared to concentric exercises. This leads to increased strength and power output, which can enhance performance in all three triathlon disciplines (swimming, cycling, and running).
Better running economy:
Eccentric exercises, particularly for the lower body, can improve running economy by increasing leg stiffness and elastic energy storage in the muscles and tendons. This means less energy is required to maintain a given pace, leading to better endurance.
Enhanced muscular endurance:
Eccentric training can improve the muscles' resistance to fatigue, allowing triathletes to maintain proper form and technique for longer durations during races.
There is mounting evidence that eccentric exercise is not only a therapeutic intervention influencing muscle morphology but also targets unique alterations in neuromuscular control, influencing injury risk. (PubMed: Lepley)
Faster recovery:
Although eccentric exercises can cause more muscle soreness initially, they also stimulate faster recovery by promoting blood flow and the removal of metabolic waste products.
Image Source: Bigthink.com
To incorporate eccentric strength training, triathletes can perform exercises such as single-leg squats, downhill running, or lowering phases of exercises like leg presses or hamstring curls. It's essential to gradually increase the intensity and volume of eccentric work to avoid excessive muscle soreness and allow for proper recovery.
The incorporation of eccentric strength training into a triathlon training plan is a promising addition for maximizing performance while minimizing the risk of injury. By targeting connective tissues, improving joint stability, and enhancing muscle strength and power, eccentric exercises offer triathletes a comprehensive approach to achieving their athletic goals. Furthermore, the potential improvements in running economy, muscular endurance, and recovery highlight the multifaceted benefits of integrating eccentric training into triathlon regimens. As athletes continue to seek innovative strategies to gain a competitive edge, the evidence supporting the efficacy of eccentric strength training is increasingly compelling, underscoring its significance in triathlon performance.
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