Combining forces with our friends at Myo, we recently hosted a community night at Myo Kitsilano, diving deep into the realities of triathlon training, how to train smarter, prevent injury, and show up on race day ready to perform. From first-time triathletes to experienced racers, the event delivered practical guidance that applies to athletes at every level.

The night featured top notch advice from Myo’s rehab specialists and an insightful session with Luke Tasker of Hummingbird Elite, who shared his personal approach to long-course racing like the T100.

Structuring a Smart Training Week

Training for triathlon is about balance, not just across swim, bike, and run, but also between work, life, and recovery. Myo emphasized the importance of structuring your week to support longevity and peak performance:

Recommended Weekly Breakdown:

Swim: 2 sessions
Bike: 2 sessions
Run: 2–3 sessions
Strength Training: 2 sessions

Incorporating brick sessions (such as a bike immediately followed by a run) is essential for training the body and mind to handle fatigue. These sessions simulate race conditions and help build endurance in realistic ways.

Just as important, prioritize mobility before and after sessions, and assess your form regularly. For example, slight heel striking isn't inherently bad, what matters is where your foot lands. If your foot strikes just under your center of mass, even a mild heel strike can be completely fine and efficient.

Strength, Mobility & Recovery, The Non-Negotiables

Strength Training

A strong athlete is a durable athlete. The Myo team outlined why strength is foundational, not optional. Their advice:

Use heavy loads with low reps to build resilience
Focus on glutes, hips, hamstrings, and core
Integrate strength early in your triathlon journey for better movement patterns and injury prevention

Mobility Work

Mobility supports joint health, range of motion, and recovery, and should be done daily. Key drills include:

Thread-the-needle
World’s greatest stretch
Pec and hamstring openers
Foot rolling
Breath work

Recovery

Recovery isn't passive, it's active. Adequate sleep, hydration, mobility, and structured rest days are just as critical as your hardest workouts. Tools like TrainingPeaks can help monitor your training load to avoid overtraining and injury.

Injury Prevention by Discipline

Swimming

Common Issues: Shoulder impingement, rotator cuff strain
Prevention Tips: Strengthen the upper back and traps, improve breathing mechanics and sighting technique

Cycling

Common Issues: Calf and ankle strain
Key Fix: Get a professional bike fit. A poor setup leads to long-term issues, especially in aggressive aero positions. For indoor rides, use a smart trainer that attaches to your cassette for more realistic resistance

Running

Common Issues: Overstriding, hip drop, low cadence
Fixes: Build glute and hip strength. Work on cadence drills. And remember, heel striking isn’t the enemy, but overstriding is. Focus on where the foot lands in relation to your body

Female Athletes, Train With Physiology in Mind

Traditional training models often ignore female-specific physiology. At the event, we addressed the importance of individualized training for women:

Adjust training and recovery phases in line with the menstrual cycle
Acknowledge and communicate the unique aspects of training as a woman
Reject one-size-fits-all plans built around male physiology

By talking openly about these differences, we make space for more personalized, sustainable, and effective approaches to endurance sports for female triathletes.

Race-Day Preparation Strategies

Acclimatization & Core Temperature Management

Wetsuit Tip: Pour room-temperature water into your wetsuit five minutes before your swim to help the body adapt to cold water
During transitions, grab colder bottles to help reduce core temperature and maintain performance, especially before the run

Running on Tired Legs

Fatigue hits hardest in the final leg. Training runs off the bike prepares your body and nervous system to handle the transition, building both physical and mental toughness.

Cycling Technique for Better Transitions

In your final 10–15 minutes of a ride, reduce resistance and increase cadence. This eases the physiological shift into running and reduces the shock to your legs.

Insights from the T100 with Luke Tasker

To wrap up the night, Luke Tasker from Hummingbird Elite broke down the T100 race format, a fast-growing long-course distance that’s redefining triathlon racing:

2km swim
80km bike
18km run

Luke shared tips that apply to every athlete, not just pros:

Pacing is everything. Don’t hammer every workout. Learn to hold back when needed
Practice your nutrition. Race-day fueling begins in training, test what work
Dial in your gear. From wetsuits to bike shoes, smart gear choices can boost comfort and confidence
Control your mindset. Executing your race plan under pressure makes all the difference

Final Takeaways

Training for triathlon isn’t just about doing more, it’s about doing the right things consistently.

Key Principles to Remember:

Consistency beats perfection. Show up with discipline, not just intensity
Strength and mobility from day one. Don’t wait until something hurts. Build your base early
Individualize your training. Especially important for female athletes and those managing busy lives

Big thanks to the crew at Myo Kitsilano for their expertise and to all the athletes who showed up with curiosity and energy. More community events are on the way, follow Hummingbird Collective for updates and join us as we keep building an inclusive, informed, and strong triathlon community.

All Things Tri: With Hummingbird Collective & Myo