Specificity is a well established principle in training for sport. Training loads are applied to the structures and functions in the body that are in the same way, "loaded" in competition. Thus, training and racing achievements are specific to the systems of energy utilized (trained) and the location of the stimulus (central, peripheral), specific groups of muscles, joint motions, type of contraction (concentric and/or eccentric, isometric) and of course, speed of contraction.

As well, training results in adaptations to specific cells, tissues, organs and energy systems that have been overloaded by specific race-like training. Therefore, it is fundamentally important to perform the "right practice" and in triathlon, like any sport, specificity is required.

In triathlon, specificity is fairly straightforward - racing for the most part is a linear endeavor of intensity. For this reason, training of the prevailing energy systems for triathlon isn't "rocket science" or nearly as complex as say, the ten sports of Olympic Decathlon. Triathletes in basic terms want to go as fast as possible with little lessening of pace.

Triathlon is a magnificent sport and within each distance classification specificity plays a central role. From the ITU style (draft legal), the Ironman distance or any other event distances training must include specific aspects of practice and pace similar to the race to perform well. Each competitive distance has unique training intensity, energy and racing demands.

To be sure, there are broad performance levels of athletes competing. Consequently, specificity applies to every athlete in a wholly unique way. And for this reason, coaches using this principle of specificity will not make one size fit all recommendations in training planning, technique development and racing strategies.

Simply, specificity plays an important role in the planning of training and workout execution, and too, how we train specific muscles to move. Teaching athletes by coaching 1-on-1 to swim, bike and run more efficiently includes not only coaching technique, but assessing fundamental movements in mobility, flexibility and stability. It takes these individual assessments, corrective exercises and technique adjustments to make real and purposeful differences.

To be sure, group training or generic all-purpose coaching is affordable, can be effective and a very positive aspect of training for sport. Mimicking others technique, motivation and of course, the social benefits are perhaps, as important as any. Yet, by moving more functionally, applying efficient techniques an athlete individually can blend into groups or online, generic coaching in a highly constructive way.

Transition Specific Running Muscles

I am not sure when the expression, "brick" became part of the coaching slang to describe the feeling from the bike to run in triathlon. But such heavy leggedness isn't something triathletes overly experience when running using specific running muscles. But it's easy to spot when an athlete isn't using the right muscles and allowing their cycling muscles to dominate the running motion.
Running propulsion is a predominantly a posterior muscle group motion that does not match up to the feeling of a "brick". When running propulsive technique is performed correctly triathletes feel reactive and not heavy legged. If using anterior cycling muscles then of course, that would feel like a, "ton of bricks".

There's a "requirement" across the competitive distances to practice at specific times race-like and race-pace training. And this includes transition (bike to run, swim to bike and swim, bike to run) workouts. Otherwise, how do you imagine athletes of any level perform their best? But this is completely dependent on the athlete's goals, athletic backgrounds, movement function and not one generic rule for everyone.

Athletes are individuals and move functionally differently, responding to stress across a wide-spectrum in a unique way. By combining the 1-on-1 coaching of movement function with technique a triathlete will learn how to move with fewer restrictions and to be sure, learn how to run off the bike with much less fatigue.

Marc Evans

www.evanscoaching.com - Lake Tahoe