Are you taking on the ultimate challenge of your first triathlon? Well, don’t be tri-intimidated with all the outdoor running, swimming, and biking. We have 3 power moves that you can do at home or in the gym on your non-endurance workout for triathletes that will make your endurance efforts feel a little more effortless.
1- Running Workout
Squats: Build muscle strength in the quads.
Spring Squats: Jump in the air. When jumping, push yourself up from the floor all the way up into the sky. Really drive through those legs and quads, also building cardio so your heart rate is up.
Do for 30 seconds. Take a break and do other moves and then come back to this move.
2- Swimming Workout
You will need: Stability ball and two 5 lb weights
Works the shoulders, triceps, and biceps.
Come onto the ball with belly button in the center and grab the weights. Take your ankles and feet off the floor. Your hips should be foot width apart. Then, take the weights and reach one forward and one back. Bend the elbows and switch. Take your time. This is a slow motion swim.
Do 15 reps on each side. Do other moves and come back to this move.
3- Biking Workout
Chest fly with 5 lb weights
Works core and chest strength.
Start out lying down with your knees bent and feet on the floor. Open arms wide with elbows soft, like you’re giving a big bear hug to somebody. Pull up for a crunch.
15 reps on each side. Do other moves and then come back to this move.
You should repeat this cycle of moves 3 times.
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