Improving in triathlon not only depends on swimming, cycling, and running. In addition to training with a stopwatch and GPS on the road, in the pool, or on the athletics track, it is essential to include strength and technique exercises that complement performance. Whether you train with a mountain bike on demanding terrain or prefer a road bike to improve your speed on the asphalt, muscle development and stability play a key role in endurance and injury prevention.
Good strength training will not only help you become faster and more efficient in each segment of the triathlon, but it will also reduce the risk of injury. In this article, we present a series of essential exercises to improve your performance, whether you are preparing for your first triathlon or competing regularly throughout the season.
Strength exercises in the swimming segment
To improve strength in swimming, I suggest three strengthening exercises for different parts of the body, and a fourth exercise to improve technique. The latter is a priority in this discipline to swim faster, for longer, and with less fatigue. Remember that these exercises are a general guide that almost anyone can put into practice, but if you want to take it seriously, it's best to put yourself in the hands of a swimming coach who will assess your physical condition and create a personalized training plan for you.
Exercise 1: The plank
This exercise improves core strength and provides greater stability in the water. To do it correctly, you must place yourself in a horizontal position and parallel to the floor. Rest your elbows and the tips of your toes on the floor and hold that position while tucking in your belly button. Start with 3 repetitions, holding as long as you can (from 20 seconds to 1 minute per repetition), and gradually increase both the number of repetitions and the working time.
Exercise 2: Swimming with only feet
To improve foot propulsion, I recommend doing sets swimming only with freestyle kicks and using fins. Use a kickboard to keep your arms still while you do the exercise. An example of a session like this is the following:
- 400 meters medley (warm-up)
- 4x200 meters only freestyle kicks (with fins)
- 4x50 meters only freestyle kicks (with fins)
- 200 meters medley (cool down)
Exercise 3: Swimming only with arms
It is the same principle as the previous exercise, this time working the upper body superior, instead of the lower body. To improve strength in the water pull phase, I recommend doing swim sets where the feet remain still. For this, use a pull buoy that will keep the legs in a horizontal position. We will move the arms in freestyle using paddles. An example of a recommended session to work on strength in swimming is the following:
- 400 meters medley (warm-up)
- 4x100 meters freestyle arms only (with paddles)
- 4x50 meters freestyle arms only (with paddles)
- 200 meters medley (cool down)
Exercise 4: dead point
An exercise you can include in your pool training sessions to improve technique is called dead point. It consists of swimming with one arm while keeping the other stretched out holding a kickboard. When the arm that is stroking reaches forward, you switch the hand holding the board and perform the stroke with the other arm. This is done continuously. Once you have mastered it, you can add more difficulty by dispensing with the board and swimming in what is known as 'dead point.' A good session to perform this exercise would be the following:
- 400 meters medley (warm-up)
- 2 sets of 4x100 meters dead point
- 200 meters medley (cool down)
Strength exercises in the cycling segment
There are numerous exercises you can do to strengthen your muscles and improve your results in the cycling segment. Below I suggest two exercises to do on the bike and two others you can do at home or in the gym.
Piston pedaling with platform pedals
This exercise is aimed at learning to use and strengthening the muscles of the lower body, which are the ones that must bear the greatest workload in cycling. You have probably read or heard many things about round pedaling. However, the truth is that the correct way to pedal is piston style. It consists of pushing the pedal downwards, mainly using the quadriceps. When the pedal comes up, the leg should exert just enough force to lift its own weight and never pull up on the pedal. Remember that pulling up on the pedal is a movement that can cause injuries. It also destabilizes you on the bike. To properly consolidate the pedaling movement, it is recommended that at least once a week, you use platform pedals instead of clipless pedals where you are clipped in. A good way to do this exercise is to use the bike with this type of pedal as your daily means of transportation.
Hill and ramp pedaling intervals
Doing intervals on the bike on sections with elevation is an exercise that helps to increase strength. The first thing you need is a very steep hill, with a gradient of 10% or more and a length between 150 and 200 meters. Then, do several climbs. Remember that if you do not have a hill steep enough to make climbing it a great effort, you can play with the bike's gears by choosing a hard gear that makes it harder to pedal. A common question for this exercise is whether it should be done sitting on the bike or standing up. Below I show you an example of a session for this strength exercise:
- 15 minutes of gentle and progressive pedaling (warm-up)
- 6x150 meters uphill (10%) always seated
- 6x150 meters uphill (10%) always standing
- 10 minutes of easy pedaling (cool down)
Plank exercise for the cycling core
This exercise is similar to the one described above for the swimming segment, with a variation. This time you should perform it in such a way that you achieve a posture more similar to the one you adopt on the bike. Position yourself horizontally and parallel to the floor. Support the tips of your feet and hands and stretch your arms so they form a 90-degree angle with the floor. Hold this position by pulling your navel in.
Box step-up exercise
A final exercise you can include in your strength training routine for the cycling segment is the box step-up. This exercise simulates climbing stairs by alternating legs. You will need the help of a step platform, a bench, or a plyometric jump box. Start by using only your own body weight, doing 3 sets of 10 repetitions. If you later want to increase the load, you can use two dumbbells, increase the number of sets, and reduce the number of repetitions (for example, 5 sets of 5 repetitions with 5-kilo dumbbells).
Strength exercises in the carrera segment
Just as with swimming or cycling, the best way to improve both technique and strength in carrera is by having a personal running coach. To get into shape, below you have a series of basic exercises that you can include in your triathlon training routines to improve strength and technique in carrera.
Exercise 1: Hills
This exercise is very similar to the one I previously suggested for the cycling segment. But in this case, the hills should have a shorter slope and length. The recommended distance is 100 meters. No more, since the idea is for you to go up running very intensely, recovering on the way down. Do the following session:
- 15 minutes of easy and progressive carrera (warm-up)
- 2 sets of 6x100 meters with elevation
- 10 minutes of easy carrera (cool down)
The training should be done in the indicated order to achieve the expected results. At the end of the third exercise, it is advisable to do a progression or sprint with the aim that the technical movement practiced is reflected in the carrera movement. To make it easier for you, do the sprint directly after the exercise.
Knees up
Heels to glutes
Combined round
Exercise 2: carrera with resistance
This exercise is very good for strengthening the muscles involved in carrera on foot . You will need the help of someone, such as your coach, since this exercise involves running while dragging a partner. The partner should prevent your progress, either by grabbing you from behind at the hips or from the front, holding your shoulders. You can also use a band so your partner holds you like a convoy, where the one pulling is the engine and the other is the wagon providing resistance. Do sets of carrera alternating with your partner.
Exercise 3: Lunges
This exercise is designed to strengthen quadriceps and hamstrings. It consists of moving forward with very long strides and lowering the knee of the leg so that it goes back almost to touch the ground. Start performing the exercise without weight and do 3 sets of 10 meters. Once you have mastered it, you can add weight with a dumbbell in each hand.
Exercise 4: The Plank
Just as with swimming and cycling disciplines, the plank is a perfect exercise to tone the core. Perform it as explained in the previous sections. To increase the difficulty, alternately lift your feet.
Exercise 5: The Bridge
This exercise is very similar to the plank, but is done face up. To perform it, you must keep the carrera up while pulling in your belly button. Start by doing three repetitions, holding the position as long as you can, whether it's 20 seconds or 1 minute. Gradually increase the time. At the end of your training sessions, remember to properly stretch your muscles. These are some basic strength training routines for triathlon. If you know of others that are giving you good results, feel free to share them.
Tuvalum Team
