No pool? No worries. Swim equipment to help you with dry land exercises is going to be a lifesaver for you.
Over the past month I know many of you triathletes have had to face a lot of disappointment. Races have been postponed or cancelled consequently leaving you feeling sad, anxious and probably a little uncertain about what the future holds.
With all the pools and gyms closed due to the Covid-19 virus I know many of you are probably questioning what your swim is going to look like when all of this is behind you and you get to race again.
Rest assured, there are several things you can do to build your swim strength.
So, if you’re not in the pool how do you build strength? While you might not be able to get in the pool, you can still build your triathlon swim strength with dry land exercises that can be done at home.
The good news is, with a little creativity, you can target the muscles you use when swimming.
A huge part of successful swimming is the ability your arms have to pull and push your body through the water. Dry land training develops power and as a result will transfer nicely once you get back into the water.
For that reason, we’ve put together a list of “must have” dry land swim equipment that can be used at home.
Use the gear below to build your upper body exercises for swimming.
*Note: we earn a small commission from affiliate links at no additional cost to you.
Dry Land Swim Equipment – Resistance Bands
Resistance Bands are a “must have” swim equipment for land-based swimming exercises.
Some of the benefits of using resistance bands for your triathlon training swim workout are:
- Ease of Use
These inexpensive exercise tools are a convenient option for triathletes of any age and fitness level. Resistance band exercises are surprisingly effective and consequently offer a ton of benefits to help build your upper body swim strength.
20 Minute Dry Land Swim Circuit with Marni Sumbal
If you need some inspiration and motivation for a “swim” dryland workout, here’s a video that Marni did with her Trimarni team.
If you like this video and would like more, check out our new 6-week maintenance training plan by Marni which includes videos (like this one) for strength, planks and swim dry land, along with a variety of structured bike and run workouts. To learn more about the training plan, click HERE.
Dave Scott Workout
Here are a few tips using resistance bands from 6 time Ironman World Champ Dave Scott.
A stability ball should be part of your swim equipment stash. This ball is a dynamic and dry land triathlon workout tool. You can incorporate a stability ball into your workout to take your core stability to the next level.
Stability balls can be a little tricky to start with, but as you learn to use it and get your balance you will see how fun it can be to include it into your endurance strength routine.
5 Major benefits of including a fitness ball into your workout routine:
- Core Strength
- Improved Flexibility
- Develop Balance
- Promote Coordination
- Strengthen Lower Back
Here are some of our favorites.
Pull-Up Bar For Home
Pull-ups are one of the most common and basic exercises out there. But it can be a very challenging exercise for beginners. Because it’s also probably one of the best exercises for building your lats and back muscles a pull-up bar should be part of your collection of swim equipment. The pull-up bar will definitely help improve your swim strength.
Because your lats play a big role in swimming, strengthening your lats will help to build a stronger pull.
5 Main benefits of pull-ups will strengthen:
- Lat Muscles
- Your Back
- Rear Shoulders
- Core Muscles
If you have some extra room…
Foam rolling is one activity that you should add into your routine as an athlete. Think of it as a way to “self massage” your body.
It targets the muscles and fascia and therefore helps free up stiffness and tension.
Below are some of the benefits of foam rolling:
- Reduces Muscle Soreness
- Restores Elasticity to Fascia
- Improves Flexibility and Range Of Motion
- Injury Prevention
Triathlon Strength Training Resources
This certainly is a great time to not only be working on your swim strength, but your overall strength to become a better triathlete.
Even more now than ever this seems like a perfect time to go deeper into strength training. If you’re ready, check out the resources below.
Finally, to all the triathletes out there above all, don’t give up! Stay positive, use this time to develop your skills as an athlete. While we practice social distancing and honor stay at home orders focus on those things that you can control, like strengthening your swim. Grab some of the swim equipment above and have some fun. Focus on things that fill you with positive vibes and happiness. Because this is what’s going to get your through until we see brighter days.
If you’re looking for other equipment ideas you can head over to this blog for some cool triathlon gift ideas.
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Dietitian Kathleen and Kona-Qualifier Don Oswalt
Welcome to Eat Love Triathlon! We’re Don and Kathleen your go-to dietitian and triathlete. Together, we’re here to share our latest and greatest tips, with you, on how to be a well-balanced triathlete with nutrition, triathlon and keeping harmony in your relationships. We’re excited you’ve stopped by, happy reading and don’t be shy about reaching out. We’d love to hear from you!