8 Beach Workouts for Triathletes
Try these seven beach exercises that can easily be turned into a circuit to get a full-body workout that will add speed and strength to your triathlon-training regimen.
*Please note that the following exercises require the use of a kettlebell and a TRX suspension trainer.
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A great full-body exercise, push-ups can increase your upper-body endurance, which, in turn, will help your swimming. Pushup-ups work the chest, triceps, shoulders, forearms, abs and even engage the legs. The sand will also test your upper-body balance. If you don't have the strength to do a traditional push-up, start with your knees on the sand instead of up on your feet.
Complete 3 to 5 sets of 4 to 15 repetitions.
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Place your back foot into the handle. Make sure the bottom of your foot is facing up, toward the sky. Look straight ahead and keep your core tight—this will keep your spine in a neutral position. Bend down until your front knee is bent to a 90-degree angle. It will be harder to balance on one leg in the sand, so complete the movement slow and stay controlled.
Complete 4 to 5 sets of 5 to 12 repetitions.
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With your arms straight and one handle in each hand, lean back to a 45-degree angle. Keep your feet 6 inches apart.
TRX Row Continued
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Pull your body up and concentrate on squeezing your shoulder blades together. Return to the starting position and repeat.
Complete 3 to 5 sets of 5 to 12 repetitions.
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Put both feet into the foot cradles. Get into the push-up position and bring your feet toward your wrists as you push your hips up. Make sure your legs are straight throughout the exercise. Slowly return into the starting position and repeat the movement.
Complete 2 to 6 sets of 5 to 15 repetitions.
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Kettlebell swings are great way to build strength and conditioning. Start with the kettlebell sitting in front of you. Grab the bell with both hands and bring it up between your legs. Keep your knees slightly bent.
Kettlebell Swings Continued
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On the upward swing, snap your hips and straighten your legs to bring the bell up to the level of your chest. Let the kettlebell drop without any resistance until it is back between your legs and bend your knees.
Complete 3 to 5 sets of 15 to 45 seconds.
Kettlebell Shoulder Press
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Bring a single kettlebell up to shoulder height. Keep your feet shoulder width apart and your legs straight. Squeeze your glutes and abs. Tighten the muscles around your shoulder before you begin the press—this will help to support the joint during the upward motion.
Kettlebell Shoulder Press Continued
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Press the bell straight up and lock out the elbow. Lower the bell back to shoulder height and repeat.
Complete 3 to 5 sets of 5 to 8 repetitions with each arm.
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Running strides or intervals on the sand is a great way to give your body a rest from the daily pounding of the road. The sand will be more challenging, so shorten the distance from what you would normally do on a track.
Complete 2 sets of 8 to 10 50-yard strides.
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At the beach, you have quick access to the water that you won't have anywhere else. Take advantage. Swim out 25 to 50 yards as fast as you can. Swim back to shore easy, concentrating on your stroke.
Complete 2 to 4 repetitions.
Sample Circuit Workout
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1. Kettlebell swings for 30 seconds.
2. Swim 50 yards out, 50 yards back.
3. Kettlebell shoulder press for 5 repetitions with each arm.
4. TRX lunges for 10 repetitions with each leg.
5. TRX pikes for 5 to 10 repetitions.
6. Running strides for 4 to 5 repetitions.
7. Rest for 30 seconds to 2 minutes and repeat the circuit.
8. Complete a 10-minute cool down.