Triathlon Training with Pool Workouts

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 pool workout suggestions to ramp up your training.

Training on an aquatic bike

Using an aquatic bike is a great way 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.

Swim spa swimming

There are major advantages to using an exercise swim spa to train in for the swimming leg. These pools take up a lot less space and you can program the water current to different speeds as you progress through your training. The most popular water current systems are: jets, propellers, and paddlewheels (be sure you understand the difference of each before buying an exercise pool).  These systems produce different swimming experiences. The current’s strength and width will determine how effectively you can swim in the pool. The benefits of swimming in a current pool include:

  • A current pool that provides a consistent flow allows for stroke analysis to improve your form.
  • There is no need for flip turns. Simply keep on swimming.
  • A current pool with an adjustable water flow allows you to achieve interval and endurance workouts.
  • Program a swim training session that includes a warm-up, swim, and cool down.
triathlon training swimming current pool

Triathlon training with an underwater treadmill

Using an underwater treadmill will challenge you more than using a regular treadmill at the gym. What makes this triathlon training challenging 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 pool 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 underwater 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.

triathlon training underwater treadmill water weights

Watch our video that demonstrates aquatic running in a current pool:

See our range of home exercise pools and lap pools.

~ Authored by Lucas Saunders

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