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Best Cross Training Exercizes for triathletes
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 2015-08-05 9:43 AM |
Regular  134   Oregon |  Subject: Best Cross Training Exercizes for triathletesI have a few motivations for finding this out: #1 upcoming off season....want to keep working out although I won't have any active training plans I'm following #2 variation- relieve the monotony both in the tri season and in the off season (ex. "rest" days, or light weeks) #3 generally hoping to be more toned. swimsuit body etc. Prior to triathlon, I had worked with a personal trainer in the gym 2 days a week for about 3 years. So I have a pretty good idea how to use the equipment and what not....but designing a plan that meets my current goals is a little different. here's what I do besides S/B/R: pullups (mostly assisted with bands) pushups planks elliptical machine old boring ab/core routine that lasts a bout 20 mins hiking snowboarding any ideas? I'm open to considering anything. |
| 2015-08-05 9:50 AM in reply to: themissj1981 |
Extreme Veteran 2261 Ridgeland, Mississippi | Subject: RE: Best Cross Training Exercizes for triathletes Swimming, biking, and running kind of is cross training, isn't it? |
| 2015-08-05 10:58 AM in reply to: msteiner |
Master 4118 Toronto Bronze member | Subject: RE: Best Cross Training Exercizes for triathletes Originally posted by msteiner Swimming, biking, and running kind of is cross training, isn't it? X2 - that's what i was going to say - hahaha! So many good options and if you want to try stuff, it's definitely the time. But I like yoga and pilates are good for building core strength and range of motion. And it's just what I like to do. If you like strength training or group classes - go for it. The offseason is a great time to do a single sport focus - such a train for a fall run race or use one of the specific focus plans to work on a weakness - on this site there is one of each, swim focus, bike-focus and run-focus. |
| 2015-08-05 11:47 AM in reply to: themissj1981 |
| 98 , Idaho | Subject: RE: Best Cross Training Exercizes for triathletes In all sports, most gains (especially after the first couple seasons) are to be found in the off season. So, swimming, biking, and running should be your main focus. Drill your weakness, compete in road races (cycling/running) or masters swim meets, etc. You can incorporate variation and rest. Consistency is key...keep swimming, biking, and running. But, to answer your question: 1. Strength Training is great...lots of information online and in books about what exercises are good for triathletes. My favorite is a 3x per week circuit (including core work), usually done after my shorter runs (Barry P type plan). Strength training is not "cross training," rather it supports your triathlon training...The other area that supports the sport is diet...Don't forget to make diet a focus in the off season, if needed ("clean in, clean out") 2. Aqua running and Deep Water Running - Do this instead of elliptical machine...still easy on body but the fitness translates to running more directly than other aerobic machines/work 3. X Country Skiing 4. Hiking/Trail Running is great! |
| 2015-08-05 11:52 AM in reply to: juniperjen |
| 221 | Subject: RE: Best Cross Training Exercizes for triathletes I like circuit training at the local rec fields. For example: run 100 yards, 20 pushups, run 100 yards, 20 squats, run 100 yards, etc... Sometimes I also pick just one exercise and do a ladder: run then 2 pushups, run then 4 pushups, run then 6 pushups... up to 20 pushups and then back down again. Total of 200 pushups. |
| 2015-08-05 11:59 AM in reply to: cassowary |
Pro 15655  | Subject: RE: Best Cross Training Exercizes for triathletes SWIM |
| 2015-08-05 12:08 PM in reply to: Left Brain |
Regular 134 Oregon | Subject: RE: Best Cross Training Exercizes for triathletes I'm not planning on quitting swim/bike/run in the off season. But without a specific training plan or goal race that I'm working towards my time spent S/B/R each week will decrease from about 10-15 hours per week down to about 6-8 hours per week for maintenance. I am on a master's swim team and other than a 2 week break after our end of summer long course meet, we don't scale back at all. I guess I'm just wanting to incorporate some other things (if for no other reason than to ward off boredom) but wanted those other activities to have some function towards triathlon. thanks for all the suggestions so far everyone! |
| 2015-08-05 12:46 PM in reply to: themissj1981 |
Member 1748 Exton, PA | Subject: RE: Best Cross Training Exercizes for triathletes Core strength is something most people could work on that will help with the bike and run. |
| 2015-08-05 2:08 PM in reply to: themissj1981 |
New user 246 madison, Wisconsin | Subject: RE: Best Cross Training Exercizes for triathletes If you are looking for true X-training (something that uses the body completely differently that your standard exercise), what about yoga? It's done me a lot of good both physically and mentally. |
| 2015-08-05 2:19 PM in reply to: themissj1981 |
Extreme Veteran 1190 Silicon Valley | Subject: RE: Best Cross Training Exercizes for triathletes I only do two things other than SBR. I will jump on a rower for 5000m. It's a great full body exercise, doesn't consume a ton of time, and is very aerobic. The other is upper body work. I do this at least once a week even in season, more often during the off times. I will vary what that looks like based on what equipment I have at hand. That said, even in the off season most of my time is spent on a bike. I have only been in the sport a few years and I still love to ride. |
| 2015-08-05 2:44 PM in reply to: themissj1981 |
| 292 , Massachusetts | Subject: RE: Best Cross Training Exercizes for triathletes crossfit |
| 2015-08-05 3:18 PM in reply to: themissj1981 |
Member 1004 | Subject: RE: Best Cross Training Exercizes for triathletes cross country skiing, water running, try a sport (soccer, basketball, racketball) |
| 2015-08-05 3:30 PM in reply to: themissj1981 |
Extreme Veteran 5722 | Subject: RE: Best Cross Training Exercizes for triathletes Challenges like the ST100 100day/100run break up the monotony a little. It's from Dec 15, to March 24ish |
| 2015-08-05 8:57 PM in reply to: b2run |
Veteran 495 Calgary | Subject: RE: Best Cross Training Exercizes for triathletes Originally posted by b2run cross country skiing, water running, try a sport (soccer, basketball, racketball) I like these suggestions. Find something you can think of as playing rather than working out. Cross country skiing works for me because of the speed and the chance to enjoy nature. And I really enjoy squash and it's a great bonus that my son and I are pretty close in ability so that we can have an exciting game. (After 10 ish years of playing squash he won his first match against me a couple of weeks ago.) But what works for you will be different Don |
| 2015-08-06 6:09 AM in reply to: themissj1981 |
Official BT Coach 18500 Indianapolis, Indiana Gold member | Subject: RE: Best Cross Training Exercizes for triathletes The off-season is a wonderful time to work of technique. I recall from another thread that you are struggling with the swim. Off-season is perfect for improving technique and swim fitness. Beyond that - triathlon by definition is cross training. Off-season is a good time to be working on your aerobic endurance base. |
| 2015-08-06 6:27 AM in reply to: mike761 |
Champion 7036 Sarasota, FL | Subject: RE: Best Cross Training Exercizes for triathletes Originally posted by mike761 Core strength is something most people could work on that will help with the bike and run. Swimming, particularly incorporating a mix of kick and stroke drills, is the best thing I've found to develop core strength. Mark |
| 2015-08-06 7:26 AM in reply to: 0 |
| 29 Stillman Valley, Illinois | Subject: RE: Best Cross Training Exercizes for triathletes I am new here and just did first sprint triathlon. I completed at 29th out of 70 without really any tri training. I bought a bike and rode it twice and had some on off swims. For prior year most of my training was cardio type crossfit, pushups, spider pushups, pullups, weighted bucket carries, tire flips, sledgehammer, short fast runs, burpees, more burpees, box jumps, squat jumps, dumbell squats, jump in outs, mountain climbers, lunges, rope climbs, kettle swings, kettle clean and press. My point here is don't think about too much- do high intensity as often as you can , full body movements simulating real life activites the body was meant to do and you will stay fit and probably improve your frame and core, in turn making your tri training easier. Edited by cwiehle0 2015-08-06 7:54 AM |
| 2015-08-06 8:32 AM in reply to: cwiehle0 |
Member 285 Cypress, Texas | Subject: RE: Best Cross Training Exercizes for triathletes For core strength try a gymnastics class (if there is an adult class close to you) Skating (ice or inline) |
| 2015-08-06 8:44 AM in reply to: themissj1981 |
| 1731 Denver, Colorado | Subject: RE: Best Cross Training Exercizes for triathletes My tentative goals for off-season (even though this one has not ended yet...): 1. Learn front crawl 2. Work on endurance 3. Work on core 4. Improve diet and health habits; make sure to eat breakfast every day 5. As for race targets, I want to prepare for half marathon and OD triathlon 6. Improve running pace to 8 minutes/mile (last year from 10:30 to 9:20, this year from 9:30 to 8:50) Just some beginner's stuff  |
| 2015-08-07 2:40 PM in reply to: marysia83 |
Regular 134 Oregon | Subject: RE: Best Cross Training Exercizes for triathletes Thanks everyone for your ideas. I am still on a master's swim team and planning to stick with it at least 3 days a week. I will be cutting down my runs significantly to prevent injury, and due to upcoming crappy weather but will still maintain a "base running" level. I will also be cutting back on biking a lot due to weather/daylight. I think I'm going to replace some of that time with yoga/pilates and strength training. |
| 2015-08-07 3:05 PM in reply to: msteiner |
| Subject: RE: Best Cross Training Exercizes for triathletes Originally posted by msteiner Swimming, biking, and running kind of is cross training, isn't it? x2...and it's the best type of cross training to help triathletes. Swim - work on the other three strokes (breast, back, fly). Not only is more time and feel for the water better for your freestyle, but you'll engage your core, arms, and legs in different ways than you are used to. Sort of like what yoga, pilates, etc would do...except these are swimming specific. Bike - try mountain biking. Off season is a good time to work on your short term power which is exactly what mountain biking can help force you to do. It can also help your handling skills and confidence on the bike which should not be underestimated. Run - trail running. The uphills and downhills will again give your legs some good training that you normally don't get. Might also help with strengthening some of the ligaments in your knees and ankles as you run over uneven surfaces. The softer ground is also a good way to reduce some of the overall pounding that you get from the pavement as well during race season. |
| 2015-08-07 3:13 PM in reply to: Jason N |
| Master 10208 Northern IL | Subject: RE: Best Cross Training Exercizes for triathletes Originally posted by Jason N Originally posted by msteiner Swimming, biking, and running kind of is cross training, isn't it? x2...and it's the best type of cross training to help triathletes. Swim - work on the other three strokes (breast, back, fly). Not only is more time and feel for the water better for your freestyle, but you'll engage your core, arms, and legs in different ways than you are used to. Sort of like what yoga, pilates, etc would do...except these are swimming specific. Was going to add as a point of clarification for swimming, I believe that every time one mentioned swimming for cross training they meant to work on becoming a more complete swimmer. Some of these non-free things will help areas that you'll be trying to develop through yoga or strength training and they'll have the added benefit of being in the water. Things like dolphin kicking for fly and stronger pushes off the wall can help with core strength for the other sports. But do remember that this is all supposed to be fun. |
| 2015-08-07 3:16 PM in reply to: brigby1 |
| Subject: RE: Best Cross Training Exercizes for triathletes Originally posted by brigby1 Originally posted by Jason N Originally posted by msteiner Swimming, biking, and running kind of is cross training, isn't it? x2...and it's the best type of cross training to help triathletes. Swim - work on the other three strokes (breast, back, fly). Not only is more time and feel for the water better for your freestyle, but you'll engage your core, arms, and legs in different ways than you are used to. Sort of like what yoga, pilates, etc would do...except these are swimming specific. Was going to add as a point of clarification for swimming, I believe that every time one mentioned swimming for cross training they meant to work on becoming a more complete swimmer. Some of these non-free things will help areas that you'll be trying to develop through yoga or strength training and they'll have the added benefit of being in the water. Things like dolphin kicking for fly and stronger pushes off the wall can help with core strength for the other sports. But do remember that this is all supposed to be fun. Well...if that's the case, you shouldn't swim at all!! |
| 2015-08-07 3:21 PM in reply to: #5133182 |
Extreme Veteran 1648 | Subject: RE: Best Cross Training Exercizes for triathletes I'm thinking of joining an adult water polo team. (I played in college). It's fun, a great workout and will make you want to swim more to keep up. I also do cross country skiing. |
| 2015-08-07 3:23 PM in reply to: #5133738 |
Extreme Veteran 1648 | Subject: RE: Best Cross Training Exercizes for triathletes Rock climbing can be a good core strength workout and the indoor gyms are fun! |
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