Here is a very focused and specific triathlon stretching program that you can employ during or after your swim, bike and run workouts.
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
Arm rotations
Tricep stretches
Chest Stretch
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.
Quadricep stretch (on the bike)
Calf stretch (on the bike)
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.
Calf stretch
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.
Calf stretch
Quadricep stretch
Glute stretch
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.
VIDEO: Triathlon Stretching: Swim - Bike - Run
Here is a very focused and specific triathlon stretching program that you can employ during or after your swim, bike and run workouts.
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
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.
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.
Run Stretches
When: During or after your run.
Sets and Reps: Perform this set 1-3 times, 10-15 seconds hold time per 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.
Triathlon Stretching Video (1026 downloads)
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