VIDEO: Triathlon Stretching: Swim - Bike - Run

author : EnduranceFilms
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Swim Stretches:

When: After a warmup or post workout
Sets and Reps: Perform this set 3-5 times, 10-30 seconds hold time per stretch

  1. Arm rotations
  2. Tricep stretches
  3. Chest Stretch
  4. Hamstring stretch

Pre-Ride Bike Stretches

When: Before your ride, on the bike.
Sets and Reps: Perform this set 1 time, 5-20 seconds hold time per stretch.

  1. Quadricep stretch (on the bike)
  2. Calf stretch (on the bike)
  3. Hamstring stretch (on the bike)

Post-Ride Bike Stretches

When: After your ride, off the bike.
Sets and Reps: Perform this set 1-3 times, 10-30 seconds hold time per stretch.

  1. Calf stretch
  2. Hamstring stretch

Run Stretches

When: During or after your run.
Sets and Reps: Perform this set 1-3 times, 10-15 seconds hold time per stretch.

  1. Calf stretch
  2. Quadricep stretch
  3. Glute stretch
  4. ITB stretch

* You never want to stretch with pain.  If you are experiencing pain, stop the stretch or do not 'reach' as far - back off.  Ideally you want to feel a gentle pulling without pain. 

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date: February 2, 2009

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EnduranceFilms

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