Balance your triathlon training with Pilates

Rosanna Sanchez • May 22, 2019

Triathlon is an extremely demanding sport. Swim, bike, run — three disciplines that test your body’s limits in various ways. With such a hard training you run the risk of developing bad posture or having an injury. Integrating Pilates into your training routine prevents these complications and allows you to get the best out of your training.

Swim

Swimming puts a lot of tension on shoulders and lower back muscles. Pilates exercise increases flexibility by stretching those areas. On top of that, strengthening your core will stabilise your swimming position.

Bike

Long bike rides may leave your lower back in pain because sitting for longer periods of time affects the lower spine. Pilates exercise stabilises the core muscles and reduces tension in lower back. And improving your body posture will mobilise your legs for a better stride.

Run

Running injuries are very common, resulting from putting the entire body weight on leg joints. Pilates reduces the risks with harmonic exercises that strengthen the leg muscles without putting tension on the joints.

And breathe

Breathing is the fourth discipline of triathlon and is crucial to any sport. With Pilates you’ll learn proper breathing techniques that’ll improve the flow of oxygen and your performance.

Are you a triathlete looking to improve your flexibility, stability, and endurance? Get in touch and I’ll introduce Pilates into your training routine.

A Pilates Routine That Will Get You Through The Corona Crisis

By Rosanna Sanchez • March 28, 2020
The Corona virus sent us home to see the inside of us more than the outside. In the days of quarantine you should be healing yourself from the inside out. I challenge you to reflect on your feelings. Let the feelings talk to you, they don’t lie. They are the key of what is happening with you. Perhaps you are afraid because you don’t know what is going to happen, or because you can’t be in control. Perhaps you are anxious, nervous, insecure or simply afraid of getting infected. Let me tell you there is hope. We will get out of this situation sooner than we think. But until then, control your feelings and get in touch with yourself with this routine I prepared for you.

 Running & Pilates

By Rosanna Sanchez • February 5, 2020
Running is a dynamic high-impact workout, you need to stimulate your whole body, and so you need to be ready to change from movement to movement. To move in harmony with the running performance is not as simple as it see. if you body is not strength enough you can harm yourself. You need the strength and yours deep core muscles before you go running. if you make Pilates, you can archived this core stability you need. That’s why all runners should consider adding Pilates into the training routine. I’m training for my next Marathon this year, yes I’m a runner too. Therefore i will love to share with you the three Pilates exercise i do before going running. These Pilates exercise will help your body to be strong in a deeper level before you go for a run. Criss cross : Perfect stabiliser using the Strength of your abs. Scissors Bicycle high on Air : Strengthens the abdominals, increases spine flexibility, stretches the hamstrings and hip flexors. The saw : Keep your sit bone on the mat and reach your hand across to the outside of your foot.

Pilates: My Fourth Triathlon Discipline

By Jan Hrkal • September 29, 2019
I have started with triathlon long before discovering pilates. After adding pilates to my training routine this season though, I wish I would have started with pilates long before discovering triathlon. Triathlon is a combination of swimming, cycling, and running. And this year I added a fourth discipline into the mix—pilates. When a volunteer put my first olympic distance medal around my neck in the summer of 2015, I was hooked. From that moment on, my goals were set higher, my preparation became more sophisticated, and my training became much more rigorous. As a result the medals started to fill my rack. Half-marathon, Ironman 70.3, marathon, and finally, Ironman in 2017. Since then I have been focusing on shorter distances. It was only this year that I discovered pilates with Rosanna. And since then her pilates exercise has helped me to prepare for my races in three ways. First, by strengthening my core muscles I have been able to improve my swimming technique. A strong core is key to keeping the body levelled in a fast, hydrodynamic position. Second, my back is always suffering during long bike rides which are strenuous for the lower back. Pilates has helped me to balance these negative consequences and improve my posture. And third, I have become much more flexible. I notice my increased flexibility especially during running which has never been my favourite discipline, to be honest. But now I feel lighter on my feet than ever before. All in all, I’m really happy to have discovered pilates. The harmonic exercise with Rosanna has improved my training efficiency as well as recovery. Now I feel better prepared and I can squeeze more races into the season. And the medals keep pilling on!