STRENGTH & CON­DI­TION­ING

Of­ten ne­glected, al­ways rec­om­mended. Work­ing on your core and flex­i­bil­ity will en­sure you be­come a fit­ter and more pro­duc­tive triath­lete. And it’ll limit your chances of in­jury, too

220 Triathlon Magazine - - EXPERT TIPS -

47 YOGILATES

Don’t be put off try­ing yoga or pi­lates be­cause you’re a triath­lete. Do­ing a class will im­prove your flex­i­bil­ity and range of move­ment and turn you into a dif­fer­ent ath­lete. The over­all core strength and bal­ance skills that you’ll gain are in­valu­able.

48 BACK TO BA­SICS

Back strength can dic­tate your abil­ity as an ath­lete, so in­clud­ing ex­er­cises like dor­sal raises, lat-pull-downs, spinal

ro­ta­tions and up­right rows will im­prove the chain that holds you to­gether. And fo­cus­ing on neck strength is also vi­tal for longerdis­tance cy­clists.

49 PLYOMETRICS

Ex­er­cises that you of­ten see in a cir­cuit class can be great for im­prov­ing power to your mus­cles. Any move­ments that in­clude jump­ing, lung­ing or bound­ing are also su­perb for bal­ance and help to strengthen con­nec­tive tis­sues like ten­dons.

50 THE GUN SHOW

Apart from giv­ing you sculpted arms and shoul­ders, work­ing on your up­per body with ex­er­cises like curls, dips, press-ups and row­ing will help give you ex­tra power for your swim stroke, as well as propul­sion in your run form.

51 MAS­TER THE MID­DLE

If there’s one area that triath­letes ne­glect at their peril, it’s their core strength. A weak core will see the body col­lapse as you fa­tigue, es­pe­cially in the later stages of long-dis­tance rac­ing. Plenty of time do­ing planks is the way for­ward, and also in­clude bridges, side bends and crunches to help achieve a solid mid­dle sec­tion.

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.