Tag Archive for: half distance triathlon

Brick Workouts – What You Need to Know

Learn why every training plan should include brick workouts

Triathlon is an extensive physical competition that tests versatility in swimming, biking and running. Making brick workouts a part of your training can help you significantly improve your performance. A brick workout involves consecutive sessions of two triathlon activities, usually biking and running, in any order. This workout helps you develop the ability to complete one physical activity after another. It is an integral part of training for all training distances. Brick workouts help you prepare for swim-to-bike and bike-to-run transitions. Pro tip: test your nutrition and hydration plans during brick workouts and discover what works best for you.

Swim-to-bike

This is usually the first transition you make in a triathlon. When you pedal the bike after a period of swimming, the labor shifts from your arms to your legs, causing some discomfort. This discomfort is down to abruptly switching from a horizontal position while swimming to an upright position for cycling. So, for reducing the transition impact during the event, it is reasonable to do this brick.

If you are preparing for a Sprint or Super Sprint event, you can try a 200-300 m swim followed by cycling for 10- to 25-minutes. For Olympic distance, a swim session between 300 and 600 m with a 20-40 minute cycling period is ideal. Those prepping for Half Distance (70.3 mi) should aim to swim between 1000 m and 1500 m, along with 60 to 80 minutes of cycling. A brick session including 2000-2500 m of swimming and 145-210 minutes on the bike is suitable for Full Distance (140.6 mi) training. Make sure you have swim goggles that are just right for you.

Bike-to-run

It is probably the most common brick workout. It is also arguably the toughest because, after a period of biking, your legs feel heavy and are difficult to move. However, after getting a few brick sessions under your belt, your leg muscles shall start recovering well from the wear and tear of biking, letting you run easier.

For short distances like Super Sprint and Sprint, a 30- to 20-minute cycling session, followed by a 15-minute run is a good place to start. For Half and Full Distance triathlons, you can either cycle 60-80 mile & run for 20-30 minutes or cycle 30-60 mile & run for 45-90 minutes.

Run-to-bike

Although you are not likely to face a run-to-bike transition in a triathlon, this brick certainly helps you build endurance and stamina. This is especially useful for duathlons which include a run-to-bike transition followed by a final run.

A 10- to 20-minute run, in build-up to a 30- to 120-minute cycling session, is preferable for Olympic distance and less. In case you are training for anything beyond Olympic distance, a 20-minute run followed by cycling for 75 to 120 minutes is fairly competitive. Learn how you can refuel at gas stations for your longer bike rides.

What You Should Know About Triathlon Distances

What are the different triathlon distances? We cover the basics to help you choose the right one for you

A triathlon is a sports event that rewards your grit, stamina, and endurance. It is a comprehensive competition which includes swimming, cycling, and running. A triathlon is obviously challenging, but you can do well with proper training and a positive mentality.

When you hear triathlon, you might think of mass swims and endurance professionals racing in a full distance triathlon – Ironman – which involves a 2.4 mile swim and 112-mile bike ride before culminating in a 26.2 marathon run. It is a common misconception that is all triathlons can be.

In fact, there are many different triathlon distances, with most of them being very beginner-friendly.

An important factor that determines its difficulty is the distance to be covered. Knowing the distance implications of various triathlons helps you choose the right one for yourself and prepare for it accordingly. Let us look at different triathlon distances.

Super sprint

Super sprint triathlon is a shorter distance sprint triathlon. This distance event usually covers a total distance usually of about 8 miles (3 km). It is perfect for those who want a taste of what triathlon is all about.  The distance breakup can vary greatly in this distance but is usually is 300 to 500 m of swimming, 10 km (6.2 miles) of cycling, and 2-3 miles of running. Despite being considered a beginner’s triathlon because of the short distance, it can be just as tough for veterans that want to see their max speed. 

Sprint

For beginners who have some previous experience and want to take it up a notch, a sprint triathlon is a logical progression after a super sprint. This is one of the most popular distances for triathlons. This distance can vary greatly as well. So be sure to check the specifics when researching triathlons in your area. A sprint triathlon is usually about a total of 15-25 miles. An example of a sprint triathlon distance is a 500m Swim, 14.5 mile Bike, 5 Km Run.

Taking part in a sprint triathlon is a great way to check how your training is going when you are training for a longer distance. Participating in a sprint 6-4 months before an Olympic or Half Distance is a great way to practice and test your race tactics.

Standard/International/Quarter/ Olympic

The name gives away the increased difficulty that comes with this triathlon. This event distance took on the name Olympic after triathlon joined the Olympic Games in 2000. With an overall distance of around 32 miles (51.5 km), this triathlon requires you to exhibit a higher endurance level. It comprises 1500 m (0.9 mile) of swimming, 40 km (24.8 miles) of cycling, followed by 10 km (6.2 miles) of running. 

Training for an Olympic takes significantly more time and planning. There are usually race cut off times at these events, meaning knowing your pace is very important.

Half Distance/ 70.3

Half distance triathlons have become increasingly popular over the years. This 70.3 mile-long strenuous physical course involves covering 1930 m (1.2 miles) in water, 90 km (56 miles) on the bike, and 21 km (13.1 miles) on foot.

Racing a half distance is very obtainable with a structured training program. Half distances can take up to 8.5 hours to complete. Athletes racing in these longer distance events should also pay attention to on-course support and have a nutrition plan. A 70.3 distance is great for athletes that want to focus on endurance over speed. Just like with moving up from a sprint to Olympic, racing a half distance as part of your full distance training is a great idea.

Full Distance

If half distance is not enough for you, you can double the distance by participating in a full distance triathlon. This is commonly associated with the Ironman brand but there are tons of awesome events that offer a full distance triathlon. Covering 140.6 miles (a little over 226 km), a full iron triathlon is extremely tough, even for veterans. It requires you to swim for 3900 m (2.4 miles), cycle for 180 km (112 miles), and run for 42.2 km (26.2 miles).

Athletes racing the 140.6 distance should invest in more specialized equipment like a triathlon bike and potentially a wetsuit. The training regimen for a full distance is much longer and requires a dedicated schedule.

Ultra

From double triathlon to decuple triathlon, every version that exceeds full distance triathlon falls in the ultra category. These triathlons can stretch over a number of days. The most-demanding forms of triathlon fall in this group.

These distances can be seen as milestones for you to reach over your triathlon career. Choosing the most suitable distance, as per your ability and experience, can prove crucial to how you perform in the competition. Make sure to pick a distance that doesn’t push you too much and that you can enjoy it.

Infographic showing the different triathlon distance that are explained within the blog

Your Nutrition Guide for Every Triathlon Distance

Nutrition Guide for Every Tri Distance

Besides the difference of length, short and long-distance triathlons are also different in the impact they have on athletes’ nutritional needs. Learning how to fuel appropriately can make a massive difference in the experience you will have during your training journey and on race day. Keep reading our nutrition guide with tips for every triathlon distance you can use while you train and compete for your next triathlon. With nutrition, it is super important to not try anything new on race day since you don’t know how your body will react to it.

Sprint and Quarter

These are shorter distances where, in many cases, athletes can race without having to consume additional fueling, besides water.

Carbohydrates are Your Friend

ROCTANE Energy Gels.GU Energy

GU is our go-to when it comes to energy gels

However, if you are consuming calories during these events where you are performing at a higher intensity, it is helpful if those calories come from carbohydrates, as they will be easier for your body to utilize. Recommendations range between 30 to 45 grams of simple carbohydrates per each hour you are racing. Here is where gels, chews, and sports drinks come in handy. For example, energy gels usually have about 23g of carbohydrates, while chews contain around 25g per 6 pieces. With sports drinks, it is essential to choose drinks that are not low in sugar, to get over 20g of carbohydrates per 12 oz. These recommendations also apply during high-intensity training sessions.

Pre-Race Nutrition

Another factor to take into consideration is what you eat before the race. With this, there is no single formula or a recommendation that fits everyone. It’s best to find what works for you. A general rule to follow is to eat things that are easy to digest, such as plain waffles or toast. We recommend avoiding more complex foods like oatmeal, as they might be harder for your body to process. However, what matters is that you are eating something that makes you feel good.

Half Distance

The half distance is an event where you will undoubtedly be consuming additional fuel. Longer distances focus more on endurance rather than speed, so your nutritional needs are going to be different.

Nutrition During the Race

Some people have no problem consuming only gels or chews during longer events. But it’s common for athletes racing for longer periods to eat more complex foods. While you should still aim for 30 to 60 grams of carbohydrates per hour, it’s beneficial to get those from other sources besides just simple sugars. Things like granola bars can be very helpful for providing sustained energy without the sugar rush. They allow a steady utilization of fuel since they contain a mix of carbohydrates, protein, and fat. This can also help reduce stomach discomfort.

It is crucial to pay attention to your electrolyte intake. Especially when racing in the heat, because high amounts of electrolytes are lost with of sweat. Consuming electrolyte drinks, such as Nuun, is the easiest way to prevent dehydration.

Training Nutrition Plan

Your Nutrition Guide for Every Triathlon Distance

The main nutritional difference between short and long-distance triathlon training is the number of calories needed per day. Regardless of what you’re training for, it is essential for you to focus on recovery. Especially if you are used to having multiple workouts within a 24-hour time frame. Make sure to have meals of snacks that contain carbohydrates and protein after your workouts. This will ensure that your body can replenish the nutrients lost during training. Examples for recovery meals can be as simple as chocolate milk, a PB&J or a turkey sandwich or some cheese and crackers. Fruit with your favorite nut butter is also a good alternative. This will help you recover better for your next training session, and help you avoid burnout or injuries in the long-term.

With the help of this triathlon nutrition guide, you’ll be ready to rock whatever distance you choose to complete on the Kerrville Tri course.

Tips for Sighting in Open Water

Sighting Tips for Open Water Swimming

Swimming in the correct direction during open water can be a challenge for most athletes. This is why learning the proper technique for sighting in open water is crucial during training. Here are a few tips for sighting that can help when you line up for your next event.

Plan Ahead

Look for buoys or landmarks to help you sight while on the swim course

Print out the swim course map and go to the swim start to look for landmarks to use while sighting. Ideally, you want to survey the area at the same time when the swim will occur. This will give you an idea of where the sun is hitting the swim course and if the glare will be an issue. 

Look for landmarks in the distance that are distinctive and easy to spot. Things like buildings, peaks of trees, or dips in the tree lines are great for spotting. Buoys can be hard to spot during the swim, and especially if you are slightly turned in the wrong direction, the significant landmarks provide an excellent alternative for sighting.

Come Up With a Game Plan

If the swim course runs parallel to the shores, use the shores to gauge if you are swimming in the correct direction. Look back towards the shore when you are taking a breath on your side while you are swimming. Also, use other swimmers to help you gauge if you are swimming in the correct direction. If you were swimming with a pack and suddenly found yourself swimming alone, popup and sight for landmarks or buoys to check if you are swimming in the right direction. 

Prep Your Gear

Keep your goggles clean and apply your favorite anti-fog spray inside the goggles before the event. A good, clean pair of tri goggles will allow you to see better and further down the swim course to spot the swim buoys and landmarks.

Practice, Practice, Practice!

Tips for Sighting in Open Water

Here are some tips from seasoned triathlete and High Five Events‘ Operations Manager, John Chung. “Practice swimming with your head up in the pool. Use the cool down set for practice, and establish a rhythm for when to take a stroke for sighting. I like to swim two normal stokes and a sight stroke, pull, pull, sight. To get your head elevated slightly above water, push down instead of pulling through during the catch. 

On your next open water swim practice, figure out which way you naturally curve to when you swim. For example, I tend to swim to my right, so if the buoys are on my left on a counter-clockwise swim course, I tend to swim away from the course. So for me, I need to look for buoys to my left when I sight during the swim. Sight 2 to 3 times to correct the direction in which you are swimming. First, locate the buoy or landmark you’ll use. Second, adjust your swimming direction to get back on course. Third, continue to sight as often as needed to make sure you are swimming towards the buoy or landmark.” 

Make it a point to practice sighting during the cool-down portion of your swim sessions to have this skill mastered for your next event! Happy swimming!

What’s a Relay Team and Why Should You Create One?

Why Creating a Relay Team is The Best Way to Tri

Just when you thought Kerrville Tri couldn’t get any more fun, now you can make it a team effort! Recruit friends, family, or co-workers and create your relay team for Kerrville Triathlon’s 10th-anniversary celebration this September 26-27! The 10th annual tri takes place in the heart of the Texas Hill Country, Kerrville, Texas, with scenic views guaranteed. Relay teams can consist of two or three individuals to help you divide and conquer your upcoming tri while having a blast in the process!  Check out a few reasons why relay teams are a great way to get into triathlon and why you should create a team for this year’s Smokin’ Good Tri. 

Try something new

Maybe you know about triathlon, maybe you’re new to the scene. Perhaps you’ve cheered and supported friends at their triathlons, but you’ve never participated in one. Creating a relay team is the best way to get introduced to the sport! Everyone experiences pre-race nerves, especially if it is your first time ever completing a tri! That’s why building a relay team of two or three will help take some of the pressure off so you can focus on the fun. Split the tri three ways, or if your team has two members, one person does the swim, while the other person does the bike and the run. Depending on your individual skill levels, this can be accomplished in any combination. Train with your team, experience the highs and the lows, and get a taste of your new favorite sport.

The more the merrierThe more the merrier when you create a relay team

You can always get one friend to tri along with you, but why do that when you can triple the fun?! A three-person relay team is triple the action so, get two friends or co-workers to create your relay team.  Here are a few ways to take your team spirit to the next level during your training!

  • Create a sweet team name
  • Make custom gear to show your team spirit during training
  • Start thinking about what your team will wear on race day
  • Come up with a team motto
  • Have fun with it!

What feel is your team going for? Will your team opt for funny costumes for laughs out on the course? Or some matching outfits to show your fellow triathletes your team means business! With so many choices, your team will love this. And it’s a great way to really get you excited to keep working towards your goal.

You could use the help

Injuries happen. No matter what lengths you go to to stay safe during training, sometimes they just happen. But are you going to let that stop you from achieving your fitness goals? Not so fast! An injury that may prevent you from swimming might not stop you from cycling or running. creating a relay team for Kerrville Tri to test your boundaries during your team training sessions is a great way to stay active while continuing to strengthen your muscles! Just be sure you’re comfortable and aren’t in pain when training.  You never know, cross-training might just help speed up your recovery!

Making memories at Kerrville Tri with your relay team membersMaking memories

Create a relay team that brings your buddies back together to make some unbeatable memories. Get the old high school/college crew together. Make it a family affair and create an all-sibling team, or give the ‘rents a challenge you know they won’t be able to refuse! Take on a new challenge with your run group and create a relay team as a way to expand your fitness routine. Whatever direction you go, make this something you won’t soon forget. Participating with loved ones by your side and cheering you on, creating a relay team will make your Kerrville Tri experience unlike any other. 

Push Your Limits

Triathlon is a fun way to push your body’s limits, but we know making time to train for three sports can be difficult on top of everything else life throws your way. If you have a tight schedule and know you won’t be able to properly train for multiple disciplines, focus on one or two disciplines to push your limits! Find someone who swims like a fish in the water. Add a member who gets speeding tickets on their bike for going too fast. Pick a runner whose feet seem to never touch the ground because of their speed. Assemble this super team and hold each other accountable to keep up with training! Before you know it, you’ll be ready to show up on race day ready to set some new records or even take home 1st place!

Whatever your reason for creating a relay team, there are two things left to do: build your team to divide and conquer Kerrville Tri and register!

Reliable Tips to Avoid Bonking and Blowing Up During a Triathlon

Avoid Bonking & Keep From Blowing Up

What is bonking? Bonking is when you run out of energy to complete your event. Like a car running out of gas 10 miles into a 20-mile trip. You have no fuel to continue. What is blowing up? Blowing up is starting way too fast or maintaining too high of a pace at different points of your event, which can lead to surpassing your lactate threshold & cramping causing you to stop or slow down. Like if you just put the pedal to the floor in your car and blow your gaskets or transmission. You still have plenty of fuel, but you broke other parts of your car. If you struggle with this, keep reading to learn how to avoid the bonk and prevent from blowing up. 

To keep it simple, here are the top tips to Avoid Bonking and Keep from Blowing Up

  1. Know Your Pace. Know what pace you are capable of holding for any period of time to avoid bonking. The idea is at the start of the event for the effort level to feel controlled and relatively easy. As you progress through the event, your effort level will increase to hold your pace. At the end of your event, the effort level will be extremely high to maintain your initial start pace. Even splits or negative splits are how you PR. 
  2. Know How to Fuel Properly. Know the calorie needs for the distance you are doing. If you are doing a short event (less than 45 minutes) you will not need anything more than water during your event. Your body will have enough energy from your previous night’s meal and your morning breakfast to get you through. Chances are on the shorter events you will be moving faster and having a bunch of food in your stomach is counterproductive to going fast.
  3. Know When to Refuel. If your event is longer than 45 minutes, this is when you need to start thinking about fueling for success. In general, depending on your height, weight, sport, and effort level, you will burn between 10 to 25 calories per minute. The goal is to time your calorie intake throughout your event so that you are just keeping the tank full enough to avoid bonking and running out of energy. Another rule is that you want to consume the calories before you need them. My rule of thumb is that I take in a few calories every 15 minutes starting at the 30-minute mark for any event over 1 hour. Remember you are balancing your intake with what was in your tank when you started. 

Things to consider per sport

  • Swimming. Swimming is not the ideal sport for taking in calories during a triathlon.  When you are completing a tri, you need to consider calorie-intake into account and be prepared to start fueling early on the bike to avoid bonking.
  • Avoid BonkingCycling. Cycling is built for fueling. You have bottle cages on your bike, the right choice in your race clothing will have pockets for holding gels and other forms of nutrition. There are also tons of other equipment you can add to your bike to pretty much carry as much as you want. One key is to use the aid stations on course so that you are not carrying too much. Why spend a ton of money on an 18-pound bike when you are going to carry 3 to 6 pounds of nutrition? Learning how to take a bottle hand up or even stop quickly at an aid station to make sure you have what you need is important and worth every second that you might think you are losing by just blowing by the aid station without refueling. Items we recommend consuming on the bike: water, fluids with calories, gels, chews, and bars.
  • Running. A good pocket in your run shorts, shirt, or a SpiBelt is perfect for holding a couple of gels for your run. A small handheld water bottle can also come in handy if you are needing a little water to wash down your gel or stay hydrated. Aid stations are also the key for runners. Knowing the frequency of the aid stations and what they will be supplied with before the event will help you come up with the proper nutrition plan on the run. Items I recommend consuming while running: water, fluids with calories, gels, and chews.

Tips To Avoid Bonking

To sum it up, what you need to do to avoid bonking is, know your body (pace),  know the event (what nutrition do they offer on course), have a plan to carry additional fuel, and then practice with different amounts and mixtures of nutrition at different paces until you have the perfect plan. This will all vary based on the type and length of your event, so be sure to use these tips during your Kerrville Tri training. After all, practice makes perfect!

Cycling Rules of the Road

Knowing the rules of the road is crucial to keep you and the rest of your squad safe

Follow these rules of the road every time you ride and to stay safe during your training for your upcoming triathlon!

9 must-know safety tips for your next ride

Stay safe during your training rides by knowing the rules of the road. Whether you’re riding to lunch with co-workers around the block or completing a long training ride for Kerrville Triathlon Festival, the following group riding guidelines will come in handy. Knowing these rules of the road will also make the ride more enjoyable and safer for everyone involved. Memorize these 9 Rules of the Road to cover your butt and keep you safe. 

Cycling Rules of the Road for your upcoming ride

  1. Complete a quick, pre-ride safety check.
  2. Obey all traffic laws. Here are a few examples: Yield to pedestrians, use the bike lane, use hand signals, and watch out for traffic lights! Just like in a car, the same rules apply when riding a bike.  Do not run red lights!
  3. Operate bike in such a manner as to not offend or endanger motorists, pedestrians, etc.
  4. Wear a helmet for safety (and be a good model for children).
  5. Activate all lights on bikes.
  6. Wear reflective gear that makes the group more visible, even in the daytime.
  7. Ride single file when you’re with others except in areas where it is safe to ride side-by-side.
  8. Avoid slowing down abruptly or making any other sudden moves.
  9. Ask experienced riders questions when you’re not sure what is occurring.

Important hand signals

On your left! You’ve probably experienced fellow cyclists shouting at you in efforts to get your attention on the road. But, hand signals, instead of words, are used to warn riders of potential danger on the roadway. Especially when riding in a pack, the only cyclist who has enough visual warning is the front cyclist. Therefore, it is the responsibility of the lead rider to warn the cyclists behind them. If the lead cyclist (or the cyclist in front of you):

  • shakes their hand to the right = there’s a pothole, branch, or some obstacle to the right
  • shakes their hand to the left = there’s an obstacle to the left
  • puts hand behind their posterior = follow right behind them as there might be obstacles on both sides
  • puts right hand down with the flat of the hand facing you = lead cyclist is slowing down or coming to a stop

It’s crucial to know these hand signals to keep yourself safe when riding alone to avoid a collision with another cyclist. Last but not least, being aware of your surroundings is essential to keep yourself safe during a ride. Be on the lookout and apply these rules of the road to keep yourself safe next time you go for a ride.

Boost Your Mood: Quotes About Life to Lift Your Spirits

Let your troubles drift away with these quotes about life that are bound to boost your mood

As much as we may hate to admit it, we’ve all been in a funk where it’s difficult to feel inspired to keep going. With many daily obstacles to face, from stress at work to family, love, and overall success, it can be hard to find a balance. There comes a time when we all need a little extra boost of positivity to get back in the right mindset. That’s exactly what you’re gonna find with these mood-boosting quotes about life.

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Life is full of unexpected twists and turns. Jot down a few of your favorite uplifting quotes or sayings for the next time you’re feeling down and need a quick pick-me-up! It’ll give you the perfect boost to get you back on track to achieving your goals. Pro Tip: These are also great quotes if you’ve hit a lull in your tri journey and need some motivation to get ready for some Kerrville Tri training. 

Stylish Performance Sunglasses for the Trendy Triathlete

Performance Sunglasses for the trendiest triathletes

When it comes to being a triathlete, there is a lot of gear needed to race your best the morning of a tri. However, there’s an important piece of tri gear that often gets overlooked: performance sunglasses. After all, you wear them for 2/3 of the tri during the run leg and bike leg. We know looking for the right pair of shades that look great and meets both your running and cycling needs can be difficult. Find a pair that meets your personal style and performance needs with these recommendations of reliable, stylish performance sunglasses for your upcoming tri.

Oakley Performance Sunglasses

Tifosi Swank Sunglasses

 

ROKA Oslo High Performance Sunglasses

KastKing Toccoa Polarized Sport Sunglasses

DUBERY Sport Polarized Sunglasses

goodr OG Sunglasses

goodr OG Sunglasses

Rudy Project spinair-56 Sunglasses

STYLISH PERFORMANCE SUNGLASSES FOR THE TRENDY TRIATHLETE

Lookin’ cool out on the Kerrville Tri course!

Bottom Line:

Performance sunglasses are a must. They protect your eyes from dirt, harmful rays from the sun, and other possible debris that may come your way during a race. The last thing you want to do is fidget with a pair in the middle of your race. Having the right pair of sunglasses can make or break your performance on race day. With these stylish performance sunglasses, you’ll be ready to crush it this year’s Kerrville Tri, and look cool in the process! Keep this in mind next time you’re in the market for some tri shades: the lighter the better, protection from UV rays is crucial, and comfort is key.

Dryland Swim Training Exercises When You Can’t Hit the Water

Try these dryland swim training exercises to help build strength and improve your performance in the water

Training for the swim portion of your upcoming tri is always important. Although this workout won’t be identical to the benefits you get while actually in the water, such as perfecting your form and practicing your breathing; focusing on these muscles is valuable to enhancing your performance during your tri.   Think of these exercises as a way of targeting the same muscle groups you would activate while swimming to keep making forward progress when you’re unable to hit the pool. These dryland swim exercises focus on working your core muscles, quads, glutes, chest, arms, back, and shoulders much like you would in the water.

Burpees

A burpee essentially works all the muscles you would activate during a pool session, but is especially beneficial to help build your stamina. Full body and functional exercise that works on your muscle endurance as well as aerobic capacity.

  1. Start standing with your feet shoulder-width apart.
  2. Lower yourself into a squatting position and place your hands on the floor in front of you.
  3. Jump your feet back, putting yourself into a pushup position.
  4. Do a pushup.
  5. Jump your feet back into their original position.
  6. Stand yourself upright, jump into the air, and clap your hands over your head.

Repeat this exercise in 3 sets of 15.

Lat Pulldown

For this upper body exercise, you need some weight. However, stay light and stretch your shoulders well to reduce the risk of injury.

To do this type of Lat pulldown:

  1. Sit down at a pulldown machine and place your hands wide apart on the bar, palms facing forward.
  2. Bring the bar down straight down to your clavicle.
  3. Keep your torso still as you pull your arms down.
  4. Draw your shoulders back, pulling the bar down as you exhale.
  5. When the bar touches your clavicle and your shoulder blades are completely contracted, count to 2.
  6. Slowly bring your arms back up to starting position, as you inhale.

Control is key during this exercise. Trying to go fast will not work your muscles efficiently and can injure you. If you keep the weight low, you can do 3 sets of 25 for this exercise. don’t rush the exercise don’t go too fast or too slow

Pull-ups

If you do not have access to a pull-down machine, pull-ups will also work your back, muscle, and arms, providing great swimming dryland workout. You can even use the monkey bars at a local playground for this one.

How to do a proper pull-up:

  1. Move your arms shoulder-width apart and grasp an overhead bar with a firm, overhand grip.
  2. Hang so your arms and legs are straight.
  3. Steady your core.
  4. Keep your back straight and do not swing yourself.
  5. Pull yourself up, so that your head is over the bar, leaving the bar at your chest.
  6. Slowly lower your body back to hanging position.

You should also do this same exercise with your hands gripped close together at different distances, to work different muscles. Shoot for about 5 sets of as many proper pull-ups as your strength will allow during each set.

Reaching Lunges

This exercise works your quads and glutes. It will help you with changing direction and help you prevent injuries.

To do a reaching lunge:

  1. Stand with your feet shoulder-width apart.
  2. Step far forward with your right leg and shift your weight so that your heel hits the floor.
  3. Descend until your right shin is vertical and your right thigh is parallel to the floor.
  4. Lightly tap your left knee to the floor.
  5. Put your weight back onto your right heel to bring yourself back upright.
  6. Repeat with your left leg.

When doing these exercises, keep yourself balanced and make sure your knee is bent at a 90º angle does not stick out further than your toe. On each side, also do 3 sets of 15 for this exercise.

T Rotational Pushups

This spin on the traditional pushup offers you a more intense workout. It provides a better core workout, while still hitting the upper body and hip extensors.

To do a T rotational pushup:

  1. Begin with a rigid torso, in a standing pushup position with your arms and feet shoulder-width apart.
  2. Descend, bringing yourself chest to the floor.
  3. Start ascending until your arms are straight.
  4. Shift over into a side plank position keeping your arms straight.
  5. Rotate back to push up positions.
  6. Repeat on the other side

Do 10 reps total, alternating each side, for 3 sets.

Incorporate these dryland swim workouts into your Kerrville Tri training plan so you can be a stronger, more confident swimmer when you hit the water at your next tri.

Showing off those muscles, and getting pumped up for the swim!