RTA Triathlon
  • Home
  • SERVICES
    • TRAINING PROGRAMS
    • 1 ON 1 SESSIONS
    • TRAINING CAMPS >
      • Lake Placid
      • Chattanooga
    • CLINICS >
      • Open Water Swim Clinics
      • Triathlon Transition Clinic
      • Bike Skills Clinic
    • Triathlon Starter Package
    • CORPORATE / CHARITY
  • TRI CLUB
  • ABOUT
  • BLOG

​BLOG

Technique Mistakes & How to Fix Them; Pt 1

10/23/2017

 
Picture
Technique in Triathlon is Key!
Fitness is important, but proper technique is key to maximize the fitness you have. It also helps to reduce the risk of injury.
 

As professional triathlon coaches, we regularly work with athletes 1 on 1 with the goal of improving technique.

Below you will find a few of the most common technique mistakes we see and how you can correct them.

It is very important to note, in in order to permanently correct any of the elements below, it will take many reps of focusing on the one thing you are looking to improve.
If you try to do more then one thing at a time, you will not accomplish anything.


Stay patient and remain focused. Before you know it, it will become second nature.
SWIM:
Stop Sign
As your arm re-enters the water following the recovery phase and you extend it forward, pay special attention to your hand and specifically your fingertips. Often as triathletes extend their arm under water, their fingertips scoop up. The result looks as if they are making a stop sign with their hand as pictured below.

If you find yourself doing this, it can be easily corrected. Make sure when you extend your arm under water, your wrist is just higher then your fingertips. In other words, your fingertips should be pointing slightly down.

Making this simple correction has boosted the swim times of a countless number of athletes I have worked with. Not long ago, the athlete pictured below, took 25 seconds off of her 100 yard pace over a 1,000 yard TT in only 1 month.
Picture
BIKE:
Pointed Toe
Generally speaking, when riding your bike, the more power you generate, the faster you will go. To help accomplish this, it is important to use your bigger, more powerful muscles when pedaling (i.e. glutes, quads, hamstrings).

The common mistake athletes make is pedaling with their toes versus driving their pedal stroke with their heal. In other words, your foot should be mostly parallel to the ground with your toe pointing forward (not down). This is especially true when driving from 11 o’clock down to 6 o’clock.

By doing this, you will help engage your big muscles and in turn pedal with more power.
Picture
RUN:
Straight Leg
I generally like to see athletes land on the forefront of their foot because this is the most efficient way to absorb the impact of each stride. However, more important then what part of the foot you land on is how your leg looks when the ground is impacted.

If you have a straight leg (as pictured below) when your foot hits the ground, it is more difficult for your body to absorb the impact in a gentle manner. When you land this way, the shock of the impact is sent up your leg. After 100’s and 1,000’s of steps, there’s a good chance you will fall victim to an overuse injury (ITB syndrome, runner’s knee, shin splits, ect).
Picture
Instead, try shortening your stride. The goal is for your foot to land underneath your body with a flexion knee as much as possible. When your leg is slightly bent upon impact your body can absorb the ground in a much more forgiving manner.

Try this: Jump straight up in the air as high as you can. What part of your feet do you land on and what do your legs naturally do when landing?

We hope you enjoyed this article. Stay tuned for part 2 and 3 of this series. They will be listed under the “Training” section of our blog.

To learn more about our 1 on 1 coaching sessions click here. If you would like to arrange a 1 on 1 session with one one of our coaches, please contact us.


Comments are closed.

    Categories

    All
    ANNOUNCEMENTS
    BEGINNER
    BIKE
    Cross Training
    Mental Fitness
    Notes From Coach
    Nutrition
    Racing
    Recovery
    RTA Virtual Rides
    RUN
    Strength & Conditioning
    SUCCESS
    SWIM
    Team Challenge
    TEAM RACES
    Team RTA
    TRAINING
    WEBINARS
    Women In Triathlon

    Archives

    May 2025
    April 2025
    March 2025
    February 2025
    January 2025
    December 2024
    November 2024
    October 2024
    September 2024
    August 2024
    July 2024
    June 2024
    May 2024
    March 2024
    February 2024
    January 2024
    December 2023
    September 2023
    June 2023
    May 2023
    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    August 2022
    June 2022
    March 2022
    January 2022
    December 2021
    November 2021
    September 2021
    June 2021
    May 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    January 2018
    November 2017
    October 2017
    September 2017
    July 2017
    June 2017
    May 2017
    April 2017
    July 2016
    June 2016
    January 2016
    September 2015
    April 2015
    March 2015
    February 2015
    January 2015
    August 2014
    June 2014
    May 2014
    April 2014
    February 2014
    January 2013

    RSS Feed

RTA Triathlon

RTA is a comprehensive triathlon coaching organization and fully supported USAT sanctioned triathlon club. 

We are based in Ridgewood, NJ and coach triathletes of all abilities from across the country. 
 

​Our mission is to make you a better triathlete.

Contact us when you're ready to take your "game" to the next level.
ABOUT US

    Become a Better Triathlete

    Free tips and resources on training, racing and recovery to help you conquer your next big race.

    ​PLUS we'll send you "6 Proven Ways to Perform Better" (infographic). 

    No spam, we promise.
Sign Up

    Contact Us

    How can we help you? What are your goals?
Submit

Quick Links

FREE TRAINING CONSULT

COACHING PROGRAMS

1 ON 1 TRAINING SESSIONS

TRIATHLON CLUB

TRIATHLON TRAINING CAMPS

TRIATHLON CLINICS

ABOUT US

​BLOG

CONTACT

Let's get social

Picture
RTA Triathlon
​Copyright © 2022
  • Home
  • SERVICES
    • TRAINING PROGRAMS
    • 1 ON 1 SESSIONS
    • TRAINING CAMPS >
      • Lake Placid
      • Chattanooga
    • CLINICS >
      • Open Water Swim Clinics
      • Triathlon Transition Clinic
      • Bike Skills Clinic
    • Triathlon Starter Package
    • CORPORATE / CHARITY
  • TRI CLUB
  • ABOUT
  • BLOG