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Training Tips for a Triathlete in the ‘dreaded’ Gym

Training Tips for a Triathlete in the ‘dreaded’ Gym


You know you need to use the ‘dreaded’ gym but you would much rather be out in the fresh air smashing that swim, bike or run. However, doing 1 or 2 gym sessions a week will help you build key strength and endurance to help keep those injuries at bay and make you stronger on race day!

There’s no need to jump straight in there and start throwing heavy Rubber Dumbells around. A couple of reps of the below exercises (with weights which are comfortable for you) will have you feeling stronger in your triathlon training in no time. Start off simply with 2 x 10 reps of each, then build on the number of sets.


Press-up – chest muscles, pectorals shoulders, or triceps, abdominals – Perfect for strengthening the upper body, especially for swimming. This also gives good shoulder stability for cycling. Try adding a Rubber Olympic Weight Plate onto your back for that extra challenge and to reach your full potential.

Plank & Side Plank – Transverse Abdominus, Obliques. These exercises build a strong core, this is key to perfecting your technique and providing stability for your swim, bike & run.

Deadlift – Gluteus Maximus, Quadriceps, Adductor Magnus, Hamstrings, Erector Spinae. – Deadlifts strengthen the lower back as well as the legs and core. Start off with light weights, as the lower back tends to be a weaker area, especially if you have a sedentary job and spend a lot of time seated. So take it steady as this one, in particular, might leave you sore the next day. We would recommend using our Gym Gear 7ft Olympic Bar alongside our Black Rubber Bumper Plates to ensure you can perform the exercise safely and efficiently.

Lat Pull Down & Low Row – These fixed resistance machine exercises will give that extra bit of strength in the upper back, ideal for counteracting hours spent leant forward when cycling.

Squat/Glute Bridge – The glutes have a huge impact on whole body strength as they support your core. They also provide stability in your swim/bike/run.


Always follow this with a good stretching session, this will help ease any DOMS the next day so that you can still head out on your Swim/Bike/Run. I would recommend :

  1. Pigeon Pose
  2. Child’s pose
  3. Downward Dog
  4. Quad stretch
  5. Hamstring stretch
  6. Shoulder/pec stretch’

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