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13th beaCH



At 13th Beach Health Services, we love supporting local events which promote the health and fitness of our great community. We are very proud to be the naming rights sponsor again of the 2024

13th Beach Health Services “Barwon Heads Triathlon”.

13th Beach Health Services have an experienced team of practitioners treating a wide range of conditions as well as treating pain, injuries and dysfunction caused by work, sport and general activity. Offering services in OsteopathyPhysiotherapyPodiatryRemedial Massage and Myotherapy to the Barwon Heads and Ocean Grove community.

We look forward to spotting you out on the training track or in our clinic to help you best manage your body in the lead up to this great event!

Training Hub

The 'Barwon Heads Triathlon' training hub has everything you need to get you to the starting line in tip top condition!

In the hub you will find weekly training tips including strength and conditioning, weekly exercise program and advice, maintenance and how to ensure you stay injury free.

Happy Training!

Train Harder AND Smarter

Triathlon training by nature is more complex than other sports, as it comprises of three different sports in one. The inevitable training load to prepare your body for triathlon events can be 5+ days per week for some people. The most common injuries seen in triathletes are overuse injuries. This is frequently caused by training error; under or overtraining.

Why do we train?

Most high-performance coaches would agree that optimal athletic performance requires
adequate quality preparation as well as athletes to remain injury and illness free. Sounds simple, doesn’t it. Training at consistent, resilience building levels can be protective against injury. However, training errors are frequently met during the course of pushing athletes to their limits in order to gain peak athletic performance.

There are some easy metrics used to quantify your training workloads and these are used to feedback information on how to train most effectively. Workloads are broken down into external and internal load. External load describes the work performed by an athlete that is quantified externally. For example, distance, duration, intensity (Watts, RPM). Internal load describes measurements of the athlete’s perception of effort for a given external stress.

The most common method to quantify internal load is a rating of perceived exertion (RPE) or heart rate response to a stimulus (the training impulse score, TRIMP).

A simple equation to give each training session a score is the sessions duration multiplied by the sessional RPE.
How do we balance preparing our bodies for events whilst mitigating risk of developing an injury?

We will break down some of the tips that may help to reduce your risk of developing an injury and enhance your recovery and performance on race day.

1. Establish moderate chronic training loads – consistent moderate to hard training* loads can protect against injury if achieved in a safe manner

2. Avoiding spikes in your training load, for example, large increases in your training volumes in a week. This can lead to injuries even four weeks after the change in training. Be careful not to increase weekly training loads by more than 10% each week if in a building phase

3. Be specific to your training history and goals – there is not a one size fits all and each person often responds differently. Seek guidance from a coach or your allied health practitioner if uncertain of how to tackle your training loads

4. Do not be afraid to adjust your weekly schedule and intensity depending on how
your body is responding to your training sessions. Use technology and fitness apps (Strava, fitbit, Garmin etc) to measure your external and internal loads and a training diary to document your weekly schedule.

For any further information or guidance, you can make an appointment with your physiotherapist or osteopath at 13th Beach Health Services on 03 5254 2668 or make an online booking by clicking the button below.


Dumbell lateral raise → progress weight  Dosage: 3 x 8-12 reps

Full range of motion sit up → increase weight. Dosage: 3 x 8-12 reps

Plank on forearms with knee raise → progress time

Single arm bent over row → progress weight. Dosage: 3 x 8-12 reps per side 

Single leg bridge → progress weight. Dosage: 3 x 8-12 per side 

Split squat with rear foot elevated + weight → progress weight. Dosage: 3 x 8-12 reps per side

RECOVERY -   to do weekly

Glutes/Hamstring/Calf foam rolling. Dosage: 30 seconds to 1 min per area
Thoracic extension with towel. Dosage: Lie there for up to 5 mins 
Pec stretch. Dosage: 3 x 15-30 seconds per arm (or can do both sides) 
Thread the needle. Dosage: 2 x 8 reps per side

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