| There are times when every woman triathlete cannot | | | | flex you triceps at the bottom. Let the bar come back |
| get to the pool for a swim workout, or wants to train | | | | up to the beginning position, but in a controlled fashion, |
| specifically for swimming but in a gym rather than a | | | | do not just let the bar go because you may cause |
| pool. Of course there is nothing that can take the place | | | | yourself an injury. |
| of actually getting in the pool and doing it, but when | | | | Exercise #3. |
| that is not possible or you feel like changing things | | | | Cable Rows - Standing: This time you will be using the |
| because you are getting stale with your old pool | | | | pulley cable that is on the bottom of the cable machine |
| routine, then this workout covers just that. | | | | (sometimes this is on a slide so you can move it to the |
| This is a great routine for off-season cross-training, do | | | | required height). Start facing the machine with an over |
| not neglect your pool workouts totally, just use this | | | | grip on the bar using a light weight to begin with, the |
| resistance routine when the need arises. | | | | bar should be at around belly level with both arms |
| These exercises are best done before a bicycle | | | | straight down. Pull the bar straight upwards into your |
| workout, or maybe a spin class, and are designed as a | | | | body by bending your arms, and squeeze your |
| multi-sport training booster or part of a longer | | | | shoulder blades when you reach the top. Let the bar |
| endurance workout. If you are at the level where you | | | | go back to the beginning position in a controlled |
| can add a run afterward then that is a great extra | | | | manner, otherwise you may injure yourself. |
| option as well. This type of workout can be a bit of a | | | | Do 15 reps of each exercise, and do the whole circuit |
| challenge, but then what is not a challenge when it | | | | three times. |
| comes to triathlon? | | | | Now we are going to move on to some core work. |
| The equipment that you will need is standard in most | | | | These exercises should be done the same as the last |
| half-decent gyms, if what you need is not available you | | | | ones, 15 reps each, 3 times round with minimal rest. |
| can improvise and do the closest exercise to the ones | | | | Exercise #1. |
| described here. | | | | Sky Diver: lie on the floor in a prone position, stretch all |
| To start with, as with any type of exercise, you should | | | | four of your limbs out and lift them simultaneously off |
| warm-up. | | | | the floor, hold this position for a 5 count and then relax |
| Do this exercise on a rowing machine or use an arm | | | | and do it again. |
| ergometer. | | | | Exercise #2. |
| Warm-up for 2 minutes | | | | Cycle Crunch: Lie on your back with one leg stretched |
| Hard-Easy Ladder: | | | | out straight but slightly off the floor, and the other leg |
| 1 X Hard/Easy ladder (1 X hard pull cycle then 1 X | | | | should be bent and also slightly off the floor. Crunch |
| easy pull cycle) | | | | your upper body towards your feet and at the same |
| Repeat this routine but increase both the easy and the | | | | time straighten your bent leg and bend your straight leg |
| hard pull by one each time: | | | | and return to your starting position to complete 1 rep. |
| 2 X easy then 2 X hard, the 3/3, 4/4 and so on until | | | | You need to do 15 for each side. |
| you do 10 of each. | | | | Exercise #3. |
| Now you need to ladder backwards, reversing what | | | | Hill Climber: Get yourself set in a standard push-up |
| you just did going from 10/10 back down to 1/1 again. | | | | position. Bend your right knee up towards your left |
| Finish this section with a hard 2 minutes at your | | | | elbow and touch them together, then bend you left |
| maximum effort. | | | | knee up towards right elbow and touch them together. |
| The next section of exercises are using the cable | | | | Do 15 per side. |
| machines. | | | | Getting tough yet? |
| There are three different exercises and you should do | | | | Now for some leg work. |
| 15 reps for each one with the minimal amount of rest | | | | These exercises should be done as 15 reps, but only 2 |
| possible (it is going to burn!). | | | | circuits this time. |
| Exercise #1. | | | | Exercise #1. |
| Cable Pulldowns - Straight arm: For this exercise you | | | | Forward Leg Kicks: Use a small weight and put your |
| need to use the bar and the cable attachment at the | | | | left foot in the cable machine harness and stand on |
| top of the machine. Start with the bar held with both | | | | your right leg. Start with a bent left leg and kick away |
| hands above shoulder height and gradually using a | | | | like when you kick a soccer ball so the weight is |
| slow controlled motion bring it down to your hip area, | | | | constant on your leg until your left leg is straight and |
| but without bending your arms. Start with the lightest | | | | repeat for 15 reps. You should feel it mainly in your |
| weight possible until you get used to the exercise. | | | | upper leg. Switch legs and repeat the exercise for the |
| Exercise #2. | | | | right leg. |
| Cable Pushdowns - Bent arm: Using the bar attached | | | | Exercise #2. |
| at the top of the machine once again, holding it with | | | | Reverse Leg Kicks: Start with your left leg again in the |
| both hands, start with your arms bent at a 90 degree | | | | cable machine harness and stand on your right leg. |
| angle (so both fists are on top of the bar facing | | | | Bend forward at your waist and kick backwards in a |
| forwards). Some machines you face forward, and | | | | controlled manner for 15 reps. You should feel this in |
| others have a back support, use the back support if | | | | your hamstrings and glutes. Repeat for the right leg. |
| possible, you do not want to use your back when | | | | There you have it. This will give your body a full swim |
| doing this exercise, you are trying to work your triceps | | | | style workout without getting wet, and keep you ready |
| muscles on the back of your arms. Steadily push the | | | | to go until you can get back to the pool and do it for |
| bar down until your fists are facing the floor, slightly | | | | real. |