Triathlon training consist of three different events: swimming, cycling, and long distance running. Swimming laps, running, and lifting weights are three ideal ways to help sculpt your body and keep it competition ready. Next time you are in the pool, try these exercises to ramp up your training.
An aquatic bike is a way great to train for the cycling leg. Train your core, work your entire body, and build endurance. Using your legs to cycle under water creates more resistance than cycling on land. Being in the water forces your legs to cycle harder, building up and toning leg muscles. Try these three great exercises:
1. Stand up on your bike and cycle for a great core workout. When standing up, slightly bend your knees so they don’t lock up. Lean your arms on the handlebar when you are standing to activate your core muscles.
2. Try doing “jumps,” which is jumping out of your seat, and then back down. This will work your entire body, but will mainly focus on your thighs and glutes.
3. Water push-ups on the aqua bike will give your legs a rest and work out your upper body. Position your hands over the handle bar, with your legs straight out behind you hovering over the seat. Use your hands to push up and down on the handle bars like you are doing a normal push up. Keeping your legs hovered over your seat will work on your core as well.
Using an aquatic treadmill will challenge you more than using a regular treadmill at the gym. What makes this cha
llenging is being able to run under water. You can also set the water current at any speed you want to create more resistance and track your progress. Aquatic treadmills can achieve speeds up to 8.5 mph and can be adjusted at 1/10th mph increments.
Get creative while running on aquatic treadmills. Use water weights to hold over your head or use them as you pump your arms while you run. This adds even more resistance to your workout.
Running on hard surfaces or on dry land treadmills can be harsh on your muscles and joints. Running on an aquatic treadmill will reduce the impact, but still give you a great workout. Plus a water workout will result in faster recovery times once you’re finished.
Using an aquatic bike and treadmill will help you in your triathlon training. It will help you with upper body and lower body. It will keep your recovery times shorter so you can keep crushing workouts as you prepare for your next competition.
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