STRENGTH AND FLEXIBILITY

PF Ankle Inversion

Lateral ankle and lower leg stretch. Sitting on the floor, put band around arch of foot and wrap one part of the band around the foot. Holding other end of band, lay back on the ground. With leg off the ground, pull on the inside part of the band and let the outside part lose, allowing the ankle to roll inward.

PF Hamstring Foam Rolling

Self-myofascial release technique that is used by athletes and therapists to inhibit overactive muscles and aid in recovery. Using your body weight roll the foam roller under the back of the upper leg. If there is a area of particular tenderness, you can pause the movement and maintain pressure on that tender area for 30 to 60 seconds.

Triathlon: Strength Training - Functional Cycle

The Functional Cycle, as described in detail in part five of this video is meant to strengthen three key areas - the core, the back, and the upper legs - to prepare you for the next phase of strength training.

SWIMMING

Triathlon: The Swim - Technique and Drills [3 of 5]

While there are countless swimming drills out there, Coach Doane and Andy illustrate four key ones that will quickly get you to have a more balanced and efficient stroke. They are the Touch Drill, Pause Drill, One Arm Drill and Two Arm Drill.

CYCLING

RUNNING

Bobby McGee Run Transformation Drill Series

Presented by internationally renowned run and triathlon coach, Bobby McGee, this comprehensive run drills series systematically progresses the body toward optimal run performance. Each drill and drill set, from the simple "activation" of the running musculature to the running mechanics-focused exercises to the power-building plyometrics, has a precise bio-mechanical purpose. This series has been time-tested and proven to lead to extraordinary success with world class athletes and age-groupers alike.

TRANSITIONS

Transition Drill: Push from Saddle

Transitions are the fourth discipline in triathlon. Mastering the skills of elite style transitions can gain you minutes on your competition. Pushing your bike from the saddle is the fastest way to run with your bike both in and out of transition. Learning to master this skill takes some time, so be sure to work this drill into your transition training.

Triathlon: Strength Training - Functional Cycle

The Functional Cycle, as described in detail in part five of this video is meant to strengthen three key areas - the core, the back, and the upper legs - to prepare you for the next phase of strength training.

Triathlon: The Swim - Technique and Drills [3 of 5]

While there are countless swimming drills out there, Coach Doane and Andy illustrate four key ones that will quickly get you to have a more balanced and efficient stroke. They are the Touch Drill, Pause Drill, One Arm Drill and Two Arm Drill.