Simple Strength Exercises for a Stronger Triathlon

Does extra time in the weight room translate to a faster swim, bike and run?

Peter Valentyik, a swim coach with Boulder, Colorado-based Revolution Multisport, is convinced it does.

"Having allover strength—especially core and upper body strength—can improve your body position in the water, give you a higher cadence and more efficient foot strike on the run, not to mention lowering fatigue risks," Valentyik says.

More: 5 Reasons Why Triathletes Can't Afford to Skip Strength Trainiing

There's no need to bulk up like a bodybuilder, though. Incorporating a simple strength routine into your triathlon training plan three times a week is all you need to see results on race day.

Here's a quick-and-easy full body workout tailored to the triathlete.

Target Area: Core
The Results: "A strong core maintains horizontal body position and minimizes feet drag in the water," Valentyik says. Core strength also increases overall power in the bike and run.
The Move: Leg lifts with exercise ball
How To: Lie flat on the ground with a fitness ball between your ankles. Squeezing the balls with your ankles and keeping your core tight, slowly raise your legs until they are at a 90-degree angle. Hold for a beat, then lower your legs in a controlled motion until they're about an inch off the ground. Hold for a beat, then repeat 20 times.

More: Post-Workout Stretches For Triathletes

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About the Author

Sarah Wassner Flynn

A Rockville, Maryland-based writer, Sarah Wassner Flynn is a lifelong runner who writes about the sport for publications like Competitor, Triathlete, New York Runner, and espnW. Mom to Eamon, Nora, and Nellie, Sarah has also written several nonfiction books for children and teens. Follow her on Twitter at @athletemoms.

A Rockville, Maryland-based writer, Sarah Wassner Flynn is a lifelong runner who writes about the sport for publications like Competitor, Triathlete, New York Runner, and espnW. Mom to Eamon, Nora, and Nellie, Sarah has also written several nonfiction books for children and teens. Follow her on Twitter at @athletemoms.

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