Needs Analysis

Evaluation of the Sport

Swimming involves multi direction movements including; shoulder adduction and internal rotation, shoulder abduction and external rotation. Efficient recovery is based on external rotators efficientcy (Souza, 1994). The hip movement provides kick power and body roll (Troup, 1991). Running and cycling involve unidirectional movement patterns, which takes place in a sagittal plane involving the hip, knee and ankle joints (Fredericson & Moore, 2005). Figure 1 shows muscle usage patterns during these phases. Lumbar spine mobility is important for the kick in swimming and to reduce drag in cycling (Fonda & Sarabon, 2010). The primary requirements for triathlon are cardiovascular and muscular endurance. The aerobic energy system is the prime energy source for exercise lasting between two minutes to three hours (Bompa & Carrera, 2005). Long, slow, distance training enhances CV and thermoregulatory function and thus improves performance during long-distance events (Beachle & Earle, 2008). 80-85% of triathlon injuries can be attributed to overuse (Migliorini, 2011). Common injuries include; Shoulder impingement due to glenohumeral instability (Vleck and Garbutt, 1998), rotator cuff trauma (especially the Supraspinatus) (McHardy Pollard & Fernandez 2006) due to repetitive overhead stroke activity (Ciullo & Stevens 1989). lower back pain from prolonged lumbar flexion (Clarsen, Krosshaug & Bahr, 2010), patellofemoral pain due to prolonged repetitive compression forces, ITB friction syndrome (Fredericson & Wolf, 2005) and achilles tendon injuries (Migliorini, 2011).

Figure 1: Muscle activation during power and recovery phases of cycling (Fonda & Sarabon, 2010).

Evaluation of the Athlete

The athlete currently has a poor level of muscular power and strength. Her muscular endurance is low as she fatigues quickly when running, this will partially be due to a lack of any form of previous resistance training. During a squat the heels of the athlete raise, indicating poor flexibility levels, particularly in the gastroc-soleus complex. The athlete performed well in core stability exercises. The athlete has no specific season, but is 10 months out from the triathlon. The athlete has no experience training using either free weights or resistance machines; this would place her in the beginner/untrained athlete classification (Baechle and Earle, 2008). She fatigues quickly when running as she runs on her toes, has bilateral gluteus medius weakness which can lead to knee pain, and has tightness of the hamstring and calf muscles. The primary training goal is to improve general body strength providing a base for an increase in muscular endurance. The secondary training goals are to; increase flexibility especially in gastroc-soleus complex, hamstrings and ITB, increase core stability to allow powerful and balanced movements of the body to propel itself forward (Fredericson & Moore, 2005), and increase rotator cuff strength to reduce injury risk.