{"id":2105,"date":"2020-12-10T14:30:59","date_gmt":"2020-12-10T13:30:59","guid":{"rendered":"https:\/\/adriaticcoaching.com\/?p=2105"},"modified":"2020-12-10T14:55:12","modified_gmt":"2020-12-10T13:55:12","slug":"5-min-stretching-for-triathletes","status":"publish","type":"post","link":"https:\/\/adriaticcoaching.com\/en\/5-min-stretching-for-triathletes\/","title":{"rendered":"5 min stretching for triathletes"},"content":{"rendered":"<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/ba8WEq7dBWc?controls=0\" width=\"1200\" height=\"545\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/p>\n<p>The key to success in triathlon lies in <strong>long-term sustainable training<\/strong>.\u00a0 In lack of time, many triathletes (especially age groups) don\u2019t have some particular stretching routine and when they do this, it happens simultaneously and very often excessively. Muscles become tight and shorted and we are \u201cplaying at the edge\u201d of keeping or stopping a training program.<\/p>\n<p>Triathletes need some dose of<strong> stretching routine<\/strong>.<\/p>\n<p>Stretching can help us\u00a0 to <strong>better understand overall body stress condition<\/strong> and can help us <strong>recover faster<\/strong>.<\/p>\n<p>Triathlete stretching program is good to be:<\/p>\n<p>&#8211;<strong>simple<\/strong> and <strong>short\u00a0<\/strong> (workable without other assistance and tools at home, work, holiday, travel)<br \/>\n-focused on <strong>lower body<\/strong> (lower body stress syndrome is common among triathletes)<\/p>\n<p>EXERCISE SELECTION<\/p>\n<p>One circle of stretching exercises that will trigger mostly on you lower body and core (ITB band, the lower back, the gluteus, the hamstrings and calves\u2026)<\/p>\n<p>You can<strong> work on it any time<\/strong>, best after the workout.<\/p>\n<p>Vary the number of repetition, the time you stay in each position but be aware that big muscles as Quadriceps and glutes need more tome (more than 30\u201d) to stretch efficiently.<\/p>\n<p>Here is semple of stretching exercises for triathlete that you can do in just 5 min.<\/p>\n<p>1-starting with lower back stretch.<\/p>\n<p>2-flow to cobra (on the way stretch your back),<\/p>\n<p>3-push back to bridge and stretch your leg muscles- particularly hamstrings, glutes and calves,<\/p>\n<p>4-right leg step front and move the pelvis forward- stretch the hip flexors,<\/p>\n<p>5-band the leg, raise your hand and stretch psoas muscles and quadriceps,<\/p>\n<p>6-go to \u201cstand up position\u201c and try to catch high and repeat everything on the opposite leg.<\/p>\n<p>You can <strong>use pilates band<\/strong> if you whant to work more on you shulders and leg stretching.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ufeff The key to success in triathlon lies in long-term sustainable training.\u00a0 In lack of time, many triathletes (especially age groups) don\u2019t have some particular stretching routine and when they do this, it happens simultaneously and very often excessively. Muscles become tight and shorted and we are \u201cplaying at the edge\u201d of keeping or stopping [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2107,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"footnotes":""},"categories":[481],"tags":[533,650,652,534,654,649,651,648,653],"class_list":["post-2105","post","type-post","status-publish","format-video","has-post-thumbnail","hentry","category-uncategorized","tag-adriatic-coaching-en","tag-brooks","tag-croatia-en","tag-ironman-coaching-en","tag-istezanje-en","tag-roof","tag-stretching-en","tag-triathletes","tag-triathlon-coaching-en","post_format-post-format-video"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 min stretching for triathletes - AdriaticCoaching.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/adriaticcoaching.com\/en\/5-min-stretching-for-triathletes\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 min stretching for triathletes - AdriaticCoaching.com\" \/>\n<meta property=\"og:description\" content=\"\ufeff The key to success in triathlon lies in long-term sustainable training.\u00a0 In lack of time, many triathletes (especially age groups) don\u2019t have some particular stretching routine and when they do this, it happens simultaneously and very often excessively. 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