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Add these 5 Core Exercises to Your Triathlon Training Plan

Triathletes: don’t skip these 5 core exercises

Core exercises are a crucial addition to a triathlete’s training plan. A weak core is detrimental to overall performance. The core represents the muscle groups in the mid-section of your body. These muscles are used to create and transfer force, stabilize the spine, and assist most major movements. The most important advantage of core training is that it doesn’t take much extra time, yet produces substantial results. These 5 core exercises can be done before, during, or after your workout. You could even build them into your rest days. Download the helpful PDF below for a visual reminder of each core exercise. Pro tip: knock them out during your lunch break with these other quick workouts.

Plank and kick

You can plank and kick anywhere!

Planks are good, but adding dynamic movement can strengthen your abdominal muscles. Start in a normal plank on your elbows or hands. Now alternate lifting your legs, 10-15 times each, in the air. Plank exercises help strengthen upper body muscles as well.

Flutter kicks

These are simple core exercises that’ll improve your mid-section and legs. Add these to a circuit workout or before or after your next ride or run. Lie on your back and place your hands behind your head or by your side flat on the ground. Alternate kick your legs slowly, raising them no more than 6 inches off the ground. Keep them straight and don’t let them touch the ground. Do at least 15 for each leg. These will work your leg muscles and abs at the same time.

Side plank rotation

Hold a plank with your elbows in a sideways position, poking out. Bring your right knee to meet your left elbow. Repeat 15 times for each leg/elbow. The side plank rotation is good for increasing strength in your lower back and legs. Add the side plank rotation to these dryland exercises to improve your swim when you can’t get in the water.

Single-leg crunch

These core exercises helps cyclists because it works the lower back, transverse abdomen, and obliques. Lie on a mat face up, extend your left leg out. Bend your right knee, put your right foot flat on the floor, squeeze your belly button toward your spine. Raise your upper back off the mat, lift your left leg, reach your left fingers towards your left toes. Keep your lower back on the mat. Repeat with each side 15 times.

Glute bridge

Strengthening your glutes can reduce the burden on your back and help prevent lower-body injuries. The glute bridge also helps you maintain good cycling and running form. Lie on your back, bend your knees at a 45-degree angle. Place your feet flat on the floor and raise your arms. Press your back to the ground. Contract your glutes and push down with your heels. Now raise your hips to knee height. Repeat 15 times.

A strong core is the best-kept secret for optimal triathlete performance. Core exercises can prevent injury throughout the body and help stabilize your balance. These 5 core exercises don’t take much time, making them easy to add to any triathlon training plan. You could even build them into your workout’s warm-up and cool down.

Triathlon Training After 40: What You Need to Know

Age is just a number; of course you can start triathlon training after 40!

Triathlon involves mastering three sports – swimming, cycling, and running. This makes many people over the age of 40 think that triathlon isn’t for them. But that line of thinking just isn’t true. Triathlon training after 40 is possible and you can do it!

Don’t wait any longer, start your training today with an easy run.

How you train changes as you age. If you’re 40 years or older, then you need to pick a training plan that meets your needs. Focus on strength and endurance training. That’ll give you the foundation you need to get started on your triathlon journey. Many of the world’s top triathletes are over the age of 40. This proves triathlon training after 40 is possible. Below is everything you need to know to jumpstart your training today!

You can complete a triathlon at any time, especially if you start training after 40

The first thing you need to do is to visualize your end result: crossing the finish line. Visualize yourself doing that. This helps remind yourself that you can finish a triathlon. More importantly, it helps you to establish a long-term goal. When you know what you’re long-term goals are, you can set short-term goals that’ll help you get there. Next, choose a particular finish line, like CapTex Triathlon’s downtown Austin one, and register. You have to make the goal a real one. Registering for a triathlon gives you that goal. Now you can incorporate the advice below and begin triathlon training after 40.

  1. Start today

Training is the first step in helping you reach your goals. Instead of using excuses for why you shouldn’t train, find reasons why you should begin. This will help you get the ball rolling and help you follow your plan. When you’re starting out you don’t have to run ten miles the first day.

Wake up earlier and knock your goals out in the morning.

Start small, with a 2-mile run. Tomorrow you can ride your bike for 45 minutes. Next, add in swimming an amount of time that’s comfortable for you. The amounts are up to you, but you have to start. You’ll eventually increase your time and distance. Getting your body used to the training process is a core part of your training, especially if you’re a beginner. Add to your preparation when you know what to expect at your first triathlon.

  1. Follow your training plan

As people age, their muscle mass and bone density become lower than when they were younger. This means that you need to focus on building your strength and endurance if you start triathlon training after 40. Creating and following your training plan helps inform you of what you need to do every day. You’ll gain the motivation you need as well. A triathlon training plan also helps you track your progress. Pro tip: get over your fear of open-water swimming with these 5 tips.

  1. Wake up earlier

Cycling to work is a great workout.

As someone who is training after 40, you may feel as if you don’t have enough time. This isn’t true. There’s plenty of time, you just have to adjust your schedule. For example, wake up one hour earlier for the first few months of training. Now you’ve finished your workout before work. 

Your life is busy with family and friends, work, and hobbies. It’s possible to incorporate training into your everyday life and not sacrifice any of that when you begin training after 40. Cycle to work instead of driving. Knock out your training, increase your bike mileage, and reduce your carbon footprint. Go for runs near your house. Find a swimming pool nearby so you can swim. Finding ways to increase the chance you work out helps you be consistent with your training.

  1. Use the gear you have

When you start training, you may already have the 6 items every beginner triathlete must have. This list includes running shoes, swimming trunks, and a road/mountain bike. Maybe you’ve seen or heard about expensive equipment that can improve your time. You don’t need that in the beginning. Work with what you have so you can begin your triathlon training as soon as possible. As you continue to train, you can slowly upgrade your gear with new equipment.

  1. Join a triathlon group

There are many benefits to joining a triathlon group.

Definitely join a triathlon training group near you. They’ll have veteran triathletes who can offer you great advice like how you can tell if you’re dehydrated. Triathlon training groups also act as a strong motivating force and might have a beginner group you can train with. They also might offer information on training plans, nutrition/hydration advice, and beneficial discounts. Those discounts could help you save money. Most importantly, you’ll be surrounded by like-minded people who can act as a strong motivating force.

Triathlon training after 40 is a rewarding experience. You’ll try something new and improve your health. Who knows, you just might meet your goals this year! Remember, age is just a number. Learn how this Rookie Triathlon Ambassador began training at the young age of 52!

2021 CapTex Triathlon Opens Registration

2021 CapTex Triathlon invites triathletes to compete in Austin’s only downtown triathlon

Registration is now open for the 2021 CapTex Triathlon presented by Life Time. Every year on Memorial Day weekend, triathletes from around the country participate in Austin’s only downtown triathlon. CapTex Tri is celebrating with Special Launch Pricing that’s available until Tuesday, December 1st at 11:59 p.m. CST. The 2021 CapTex Tri will take place on Monday, May 31st, in downtown Austin.

“Triathletes travel from all over to participate in Austin’s only downtown triathlon,” said Stacy Keese, co-owner of High Five Events. “We’re ready to welcome them back and showcase why CapTex Tri is a world-class event.”

CapTex Tri, an award-winning triathlon, consists of a swim in Lady Bird Lake and bike and run courses through downtown Austin. Triathletes who can’t make it to the event can still participate through the virtual CapTex Tri. Participants of the virtual can complete the Sprint or Olympic distances on their own time at their preferred locations.

Austin’s only downtown triathlon

CapTex Tri offers several different divisions for both distances. Age groupers are separated by five-year increments and begin with others in their age group. They are eligible for age-group awards. Open Division allows participants to begin regardless of age, with a mass swim start. Open Division participants are not eligible for age-group awards. CapTex Tri also features Athena and Clydesdale categories. There are also aquabike and relay options for race day. The relay team can consist of two or three members and the aquabike completes the swim and the bike only. 

Event distances include:

  • Sprint triathlon – 750m swim, 12.3-mile bike, 5K run
  • Sprint aquabike – 750m swim, 12.3-mile bike
  • Olympic triathlon – 1500m swim, 24.3-mile bike, 10K run
  • Olympic aquabike – 1500m swim, 24.3-mile bike

Participants will receive custom 2021 participant shirts, finisher medals, water bottles, and swim caps. After the race, everyone can enjoy the beer garden (21+), and a post-race meal. Participants can relive competing in Austin’s only downtown triathlon thanks to professional timing and photography. A great volunteer crew and hundreds of cheering spectators keep the energy level high throughout the day, creating a competitive and supportive atmosphere for all triathletes.