One of the most popular as well as difficult sporting event around the world is triathlon. What separates triathletes from the rest of athletes is their mammoth amount of endurance and versatility. The competition is so intense since it requires swimming, bicycling, and running alternately.
There are various categories of triathlon depending on the distance that the three said events should cover. The toughest category is composed of 3.8 km of swimming, 180 km bicycle race, and an enormous 42 km marathon race.
It is popularly known as the Ironman. Now, how can really yoga compliment the punishing training sessions designed for the toughest competition of all? Yoga helps in putting both the body and mind back in balance but how? There are thousands of competitors around the world that confront the challenges of Ironman every year but only few can make it to the finish line because many usually give up halfway through the race. Yoga can help triathletes get more focused on the competition. It affects their mindset in such a way that they face the difficulties more positively A refreshed mind works very well with a robust body and that is how yoga functions.
Why Yoga?
Nowadays more and more triathletes and trainers, especially those who are training for the Ironman triathlon are discovering the benefits of incorporating yoga as part of their training routine. This is in total contrast to the opinion of many sports aficionados before that yoga is just for the weaker ones who prefer to relax while sniffing the aroma of incense. Coaches of triathlon are recognizing how yoga can be extremely beneficial for the muscles during the period that the athletes are not doing preparations for triathlon. It was discovered that yoga exercises help the muscles relax and release the tension in them built up through rigorous workout sessions.
Yoga works by improving the flexibility, balance, and strength of the athlete which are three of the five components of physical fitness. Most of the formations and positions in yoga flex the muscles so that they can be more tolerant to tensions. Improving your balance is very vital because without it, you will be more prone to accidents which might cause severe injuries.
Moreover, you might wonder how can yoga enhance your strength since it is a training that does not require strenuous exercises. Well the answer is very simple: Many of our supporting muscles cannot be strengthened by endurance training alone.
Exercises that promote endurance mainly focus on the type of muscles which are responsible for carrying large amount of weights, leaving the other muscles in idle mode. Now the function of yoga is to stimulate the muscles that were unaffected by the endurance workouts.
In this way, the amount of task or stress that an athlete needs to undertake in a competition will be divided among more muscles working together making the action much easier to conduct.
This can be compared to a large and strong person carrying a heavy sack (all weight is carried by one person) versus five smaller people carrying the same sack (the weight is evenly distributed, they can carry it for a longer time/distance.) Since Yoga develops the secondary and tertiary supporting muscles, the triathletes who practice Yoga get an advantage over those who don’t. Their endurance will be greatly increased and the load on their core muscles will be reduced, which allows more efficient training and provides a definite advance during the race.
Which Yoga Exercises Are The Best For A Triathlete?
We have been mentioning the advantages of yoga for triathlon in the previous paragraphs but some interested triathletes might still don’t know what exercises are to start with. Now to get ourselves started, there are several recommended yoga positions for beginners that they can do while having breaks from endurance training.
Murcha Paranayama (Chin press breath)
This is the first and primary position of yoga. First you need to sit on the floor in a cross-legged position. Then put your hands in a relaxed manner on your thighs. Elevate your shoulders attempting to have contact with your ears and roll both shoulders leaning backwards. Maintain a comfortable inward curve in your lower back and raise your spine and pretend that a string is trying to pull your tailbone to the direction of your head. From there, close your eyes and start inhaling and exhaling through your nose alternately with five seconds intervals each. While doing this, move your chin nearer your chest and raise your head while you    inhale and exhale. Repeat the process for several times while thinking about your goal at the back of your mind, focusing on figuring out how you can achieve that goal.
Prasarita padottanasana (Wide leg forward bend)
Keep your body erected and your arms extended sideward and your legs being spread as wide as your hands. Breathe continuously through your nose and slowly lift your head and chest forward and backward alternately as the curve in your lower back deepens. Letting your heart take the lead while maintaining that curve, bend at the hips and out your torso in a lower angle in the direction of the ground as you breathe out using your nose. Try to reach for the ground having your heart in a forward direction and your toes attempting to touch the grounds. Maintain the position for five counts then lift your seat bones to the heavens and recover your quadriceps back to the hamstrings. This exercise will help in making your spine and legs flexible.
Vijaya asana (victory squat)
Stand straight while inhaling and having your chest take the lead and maintaining your arms to the side at the same time. Take several steps with your leg in such a manner that they are around hip-width apart. Maintain your feet in parallel to each other. Point both hands to the sky with fingers erected and your palms are inwards facing each other. Breathe in as you stretch your chest; elevate your shoulder blades together backwards. Maintain the position as you breathe out having your knees bent in a squat angle. Look straight ahead feeling the strength of your arms and legs. Focus your thought on the contest through the entire process.
Virabhadrasana (warrior)
Have a deep breath in a standing position while your hands are still pointing toward the sky. Manage your arms sideward as you exhale. Your arms and feet should then be further apart this time while having your right foot outside while your left foot slightly inwards. Maintain the squatting position with your right knee being bent this time. Lower your body with your right foot. Turn your head to your right arm.
While keeping your spine bent upwards, reach with the same intensity through both hands. Straighten your right knee elevating upwards and making your head look at the direction of your chest and hips. The position that this exercise will produce will make you look like a fierce warrior who bears pride and knows no fear.
These are just some of the basic positions of yoga that will give beginners a head start in using the advantages of yoga in preparing for triathlon and other athletic events. For more details and further demonstrations, there are also yoga training DVDs and CDs available on amazon.com. Some of the most popular titles are Yoga for beginners, Fitness and yoga, Yoga for stress relief (with Dalai Lama), Yoga for weight loss for beginners, and Power yoga: total body workout. Here is a list of a few recommended books and videos:
Power Yoga – Total Body Workout
Yoga for Stress Relief (With The Dalai Lama)
The Athlete’s Guide to Yoga: A Personalized Practice for Strength, Flexibility, and Focus
Yoga Zone – Power Yoga for Strength and Endurance
The Athlete’s Pocket Guide to Yoga: 50 Routines for Flexibility, Balance, and Focus
