Basics and the Benefits of Triathlons

Arron Robertson. Training Session early March 2025, NEOM Sports Hub

So, let’s break down the triathlon into the three disciplines, swim/bike/run and briefly go through the basics and the benefits. If you are a beginner, understanding these tips will set you up perfectly and speed up your progression significantly. For the seasoned triathlete, these will be more your 1%ers,  which count at the top end.

Swimming

The Benefits of Good Stroke Technique in Swimming Sessions

Swimming isn’t just about speed—it’s about efficiency in the water. A strong stroke technique reduces drag, conserves energy, and prevents injuries, making training more effective and enjoyable.

Key Components of a Good Swim Stroke

1. Body Position: Stay horizontal and streamlined to minimise resistance.

2. Arm Movement: Extend fully and pull through the water efficiently.

3. Breathing Technique: Rotate naturally with strokes, keeping breaths controlled.

4. Kicking Efficiency: Use a small, steady kick rather than large, energy-draining movements.

Why Stroke Technique Matters

• Increases speed with less effort.

• Reduces fatigue, allowing for longer swim sessions.

• Improves breathing control, enhancing endurance.

• Prevents shoulder injuries caused by poor movement patterns.

How to Improve Your Stroke

• Use drills like catch-up and single arm drills for technique refinement.

• Work on body rotation to engage core muscles.

With a strong, efficient swim technique, athletes can conserve energy and perform better across all triathlon disciplines.

Cycling 

Pedalling Technique in Cycling Training Sessions: Ride Smarter, Not Harder

Cycling isn’t just about power—it’s about efficiency. Proper pedalling technique ensures that energy is used effectively, reducing fatigue and improving speed.

The Importance of Pedalling Technique

A smooth, circular pedal stroke engages more muscle groups, reducing strain on the legs. The key phases of an efficient pedal stroke include:

1. Push Down (1-5 o’clock position): Engage the quadriceps.

2. Pull Back (5-7 o’clock): Activate the hamstrings to create a smooth motion.

3. Lift Up (7-11 o’clock): Use the hip flexors to keep momentum.

4. Drive Forward (11-1 o’clock): Prepare for the next stroke.

Benefits of an Effective Pedal Stroke

• Increases power output by maximising efficiency.

• Reduces muscle fatigue by engaging the entire leg, not just the quads.

• Enhances endurance by distributing effort evenly.

• Prevents knee and joint strain through a smoother-movement.

How to Improve Your Pedalling

• Use a cadence of 80-100 RPM to maintain smoothness.

• Practice one-legged drills to correct imbalances.

• Use clip-in pedals to engage all muscle groups effectively.

By mastering pedalling technique, cyclists improve speed, endurance, and injury prevention, making every ride more efficient and enjoyable.

Running Good Form and Posture for Running: The Key to Efficiency and Injury Prevention

Running is a natural movement, but poor form and posture can lead to inefficiency and injuries. Whether you're a beginner or an experienced runner, proper technique ensures you run faster, longer, and with less effort.

Key Elements of Good Running Form

1. Head Position: Keep your head neutral, looking ahead—not down.

2. Shoulders Relaxed: Avoid tensing your shoulders; they should remain loose and level.

3. Arm Swing: Keep elbows at 90 degrees, moving arms naturally—not across the body.

4. Core Engagement: A strong core stabilises your posture, preventing slouching.

5. Foot Strike: Aim for a mid-foot strike to absorb impact efficiently.

6. Cadence: A cadence of 170-180 steps per minute helps avoid over-striding.

Benefits of Proper Running Form

• Reduces risk of injury by minimising impact on joints.

• Enhances endurance by improving energy efficiency.

• Increases speed with better propulsion.

• Decreases fatigue by preventing unnecessary tension.

How to Improve Your Running Posture

• Do regular drills like high knees and butt kicks.

• Strengthen your core for better stability.

• Run tall—avoid leaning too far forward or backward.

By focusing on form and posture, runners can boost performance and longevity in the sport.

Final Thoughts: Mastering the Three Disciplines

Triathlon success comes down to mastering efficiency across swimming, cycling, and running. A strong swim stroke conserves energy for the rest of the race, an effective pedalling technique maximises power output while reducing fatigue, and proper running form prevents injuries and enhances endurance. Whether you're just starting out or looking for that extra 1% improvement, refining your technique in each discipline will set you up for faster, smoother, and more enjoyable races. Focus on form, stay consistent, and watch your triathlon performance reach new heights.