triathlon training dynamic warm up

Triathlon Training Workout

James Adams, a Professional Triathlete is here at EZIA to do an endurance sport workout or triathlete workout. You can do these six easy exercises at home. First, make sure to start off with a quick dynamic warm-up like all of our athletes who train at EZIA. Below are two sport specific exercises for each portion of a Triathlon: swim, bike and run.

 Swim Training Exercises:

triathlon training straight-arm pull down

Straight-arm pull down: This exercise strengthens large muscle groups your back, lats and shoulders and also your rotator cuff that consists of the supraspinatus, infraspinatus, teres minor, and subscapularis muscles. The benefit of strengthening the rotator cuff is that you will increase your shoulder stability and help avoid injuries from occurring. By changing the resistance of the band you can increase or decrease the difficulty level.

triathlon training opposite arm and leg pike

Opposite arm and leg pike: Target your external oblique muscles and stabilize your core as you go through a swimming arm/leg movement. To increase the difficulty of this exercise you can include ankle weights. If you feel pain or are struggling with this exercise you can break it down by sitting and supporting yourself with your hands while you bring your legs into your chest.

 Cycling Training Exercises:

triathlon training single leg deadlift row

Single leg deadlift and row: Reach and row, and you will feel this activation in the back of your hips. By contracting your legs as you are fighting for stabilization you will engage your hamstrings and glutes. While performing the row you will be targeting your lats, mid trap, rhomboids, erector spinae, and biceps brachii. This exercise will also help you with core strength as well as your stability and balance. If this exercise is too easy for you, increase the toughness by performing this on a foam block and increase the weight you’re performing the row with. If you are struggling to keep proper form, perform the movement without any resistance.

triathlon training step up medicine ball

Step up with a medicine ball: This will create quadricep and glute power and strength, just like when you are cycling on the bike. Make sure you are performing this exercise in a fluid movement. It helps to keep a rhythm to maintain a good pace. To make this exercise harder try different variations with the med ball, such as, overhead press. If you’re looking to train more explosively you can perform this without a med ball and alternate legs back and forth exploding out of each step. To decrease the difficulty just perform the step up without the med ball, decrease the weight of the med ball, or you can decrease the height of the plyo box you are stepping on.

Running Training Exercises:

Triathlon Training resistance band skips and runs

Resistance band skips and runs: Use resistance bands either with a partner or tether the band around a post. Practice skipping to rehearse your running mechanics. Go into high speed, high knees and practice your gait mechanics. Try to keep your knees punching forward, your feet dorsiflexed and your elbows driving back.

Triathlon Training lateral hurdles

Lateral hurdles: This running exercise forces you to get your knees up, speeds up your reaction time, and forces you to move laterally, something triathletes frequently lack. Go down and back as fast as you can, time yourself if you can. To increase the difficulty of this exercise you can change the height of the hurdles or the distance between each one. Also, you can perform this exercise bounding on one leg instead of two. If this exercise is challenging and you want to break down the movement just start out walking over the hurdles until you get the technique down.

James says, “Triathlon training is a lot more fun with training partners. Find a group like the EZIA Bike Club where you can meet other athletes and you will be a lot less intimidated to take on 3 sports at the same time”.

You can find out more about our cycle club and purchase EZIA Bike Kits on our online store.

What makes EZIA Human Performance unique is simple. Your ESP Program is all about you, no matter if you are in San Diego or São Paulo. We have the distinction of offering Performance Coaching and Small Group Training amidst Physical Therapists and wellness professionals. Whether your goal is to correct a specific condition, lose weight, create an active lifestyle or improve your sport performance, our team helps you to achieve results. For more information, please call (760) 804-1700 or download our free iphone app in the app store.