Add routine to list
Triathlon fascia training
Recover faster with these exercises for triathletes
Duration
15 Min
Exercises
7
Difficulty
Triathletes spend many hours in the pool every week, as well as covering hundreds of kilometres on the bike and on the run. The repetitive movements of triathlon training can overload certain muscle groups.
On this page you will find recovery exercises for triathletes that will help you prevent "aches and pains" and maintain performance. Treat yourself to this soothing fascia massage after every training session. Your body will thank you.
What you should pay attention to during training
- Slow pace of execution
- Calm breathing (the exhalation may be slightly longer than the inhalation)
- Relax the muscles
After every workout
Do these exercises for triathletes after every training session to boost your recovery.
Wall Angel
Stand against the wall. Place the BALL between your upper back and the wall. Now move your arms above your head. Return to the starting position.
Upper Back Massage
Place the BLACKROLL under your thoracic spine. Stand up with your legs. Clasp your hands behind your head. Slowly roll from your neck to your lumbar spine.
Calf Massage
Angle one leg while sitting. Place the calf of the stretched leg on the foam roller. Lift your buttocks off the floor. Slowly roll out your calf.
Glute Massage
Sit with one half of your buttocks on the BLACKROLL. Stand up with the opposite leg. Place the foot of the side to be worked on on the knee. Support yourself with your hands behind your back. Slowly roll back and forth.
Quads Massage
Start in plank position. Place the BLACKROLL under your thighs. Slowly roll out the entire front of your thighs from the knees to the hips.
Hip Flexor Massage
Lie on your stomach with your forearms supported. The head rests loosely on the back of the hands. Place the BALL directly above the groin between the straight abdominal muscles and the lateral iliac crest. Slowly lower your weight onto the BALL.
Hip Flexor Stretch
Place the BLACKROLL under your hips in the supine position. Place your arms at your sides. Place one leg bent on the floor. Breathe in and out deeply. Remain in this position.