VIDEO: Triathlon Stretching: Swim - Bike - Run

author : EnduranceFilms

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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

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