4 exercises for triathletes that highlight the importance of balance training

If you are an athlete, then you know about the importance of balance training. Balance allows you to stay upright, generate power, and maintain your momentum. Balance is especially important for triathletes. See how important balance will be on race day when you build brick workouts into your training plan.

Even seasoned triathlete’s legs are wobbly when they begin the run.

Once you’ve finished the swim, you go from a horizontal to an upright position as you exit the water. When you’ve completed the bike ride, you go from a seated position pedaling to an upright position. Both of these transitions can make the most seasoned triathletes a little wobbly. Triathletes are mindful of the importance of balance training. It can provide the stability needed when transitioning. Add the 4 exercises below to your training to improve your balance.

Pro tip: once your comfortable with these exercises on the ground, add this Bosu Balance Trainer and take your balance training to the next level!

1. Single-leg squat

Focus on maintaining a slow speed when squatting and coming up.

• stand on your right leg with your left knee slightly bent (for balance)
• bring your arms forward for balance, keep your back straight.
• keep your left leg still, squat down focusing on the right leg
• repeat 10 times for each leg

2. Tree pose

Find something to focus on during a tree pose and stick with it.

The tree pose is a yoga posture that can be done on the floor or on a mat. Apart from improving balance, it strengthens your ankles.

• stand upright with your spine straight
• lift your left foot slowly to the side of the calf and place it on your right leg above or below the knee
• raise your arms above your head, hold the pose for 30 seconds
• switch legs

3. Single-leg deadlift

Use dumbbells to further strengthen your hamstrings and glutes.

• stand on your right leg with your left knee slightly bent (for balance)
• bend down at the waist, keep your spine straight
• as you come up, squeeze your hamstrings, abs, and glutes
• repeat 10 times for each leg

4. Planks

Focus on engaging your core when holding a plank.

Great way to strengthen your entire core. Increase the time as needed.

• place your forearms on the ground parallel to each other
• move your feet out to plank pose and squeeze the glutes
• hold for 30 seconds (or longer)
• repeat for 3 sets

The exercises explained above are simple, don’t need weights, and can be done at home. Don’t ignore the importance of balance training! Do these exercises daily and you will find your balance improving daily. Pair the exercises with this advice and learn how to hydrate better when cycling. If you’re crunched for time, these additional exercises can be completed during your lunch break.