• Motivation – workout with a friend, join a group or hire a coach! Triathlon can be a lonely sport, but find a like-minded partner and the “work” all of a sudden becomes a “treat”!
  • Workout Structure – You should always start a workout with a plan of what you hope to accomplish. This ensures you are getting quality workouts vs. just going through the motions. Within that workout you should be guided by the following structure:
    • Dynamic Warm Up – Movements to awaken your body and mind. Examples include: jumping jacks, leg swings, walking lunges, skipping, arm circles, squats and jump squats. DO NOT STATIC STRETCH BEFORE EXERCISE (i.e. do not hold a pose for longer than 5 seconds). There is a time and place for this and before your workout is NOT it.
    • The Warm Up, Warm Up – A brief period of light to moderate effort before the main set begins, just to get the heart pumping.
    • Drills – Depending on your areas of improvement, working in some repetition of different techniques will reinforce good habits.
    • Main Set – This is the meat in your workout sandwich. It can be as simple as “keep it nice and slow” to “working speed intervals” or “running hills”. Whatever the goal, try to maintain focus.
    • Cool Down – Switch off your brain a bit – this is another period of light to moderate effort just to put the tapering end to your workout and to let your heart rate come back down.
    • Stretching – Now you can hold poses to allow your stressed muscles to return to their pre-workout state (upper, mid and lower body). Work with your breath to slowly move into position and then hold for 10 -20 seconds. Stretching should put pressure on the muscles but should never hurt. Neglecting to stretch can lead to a limited range of motion or increase your likelihood of injury.

By TRI-TRAIN Coach, Jason Hervey


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