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Strengthen Your Triathlon Performance with These Essential Strength Training Exercises

When it comes to triathlon training, focusing on cardiovascular workouts like swimming, biking, and running is crucial. However, incorporating strength training into your routine can be equally beneficial for improving performance, preventing injuries, and enhancing overall fitness. In this blog, we'll explore some key strength training exercises that can help triathletes boost their performance and achieve their goals.


1. Squats:

Squats are a fundamental strength training exercise that targets the muscles in your legs, including the quadriceps, hamstrings, and glutes. Strong leg muscles are essential for powering through the bike and run portions of a triathlon. To perform a squat, stand with your feet shoulder-width apart, bend your knees and lower your hips back as if you're sitting in a chair, then push through your heels to return to standing. Aim for 3 sets of 10-12 reps.


Single leg exercises are also a great way to build lower body strength. For instance the Bulgarian Split squat.



Bulgarian Split Squat
Bulgarian Split Squat


2. Deadlifts:

Deadlifts are another essential exercise for triathletes as they target the muscles in your lower back, glutes, hamstrings, and core. Deadlifts help improve overall strength and power, which can benefit your performance in all three disciplines of a triathlon. To perform a deadlift, stand with your feet hip-width apart, bend at the hips and knees to lower the weights towards the ground, then push through your heels to return to standing. Aim for 3 sets of 8-10 reps.



Deadlift
Deadlift


3. Push-ups:

Push-ups are a great upper body strength exercise that targets the muscles in your chest, shoulders, and triceps. Strong upper body muscles are essential for maintaining proper form and technique during the swim portion of a triathlon. To perform a push-up, start in a plank position with your hands shoulder-width apart, lower your body towards the ground by bending your elbows, then push through your hands to return to the starting position. Aim for 3 sets of 12-15 reps.


Increase the intensity with the bench press as seen below.



Benchpress
Benchpress


4. Planks:

Planks are a core-strengthening exercise that helps improve stability, balance, and posture. A strong core is essential for maintaining proper body alignment and technique during all three disciplines of a triathlon. To perform a plank, start in a push-up position with your elbows directly under your shoulders, engage your core muscles and hold the position for 30-60 seconds. Aim for 3 sets.


Planks come in many forms from elbows, reverse plank, side plank and lots of variations. Below is the most simple form of plank.



Plank
Plank


Incorporating these key strength training exercises into your triathlon training plan can help you improve your performance, prevent

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