Harry Palmer professional triathlete wearing the gold vanquish x wetsuit

So starten Sie mit dem Triathlon

Harry Palmers Tipps für den Einstieg in den Triathlon

Wer bin ich und warum ist meine Meinung wichtig? Ehrlich gesagt ist sie das nicht und Sie sollten das, was ich sage, definitiv mit Vorsicht genießen, aber da Sie hier sind, möchten Sie wahrscheinlich mehr darüber erfahren , wie Sie mit dem Triathlon beginnen können , und ich möchte Ihnen gleich zu Beginn gratulieren, dass Sie sich entschieden haben, teilzunehmen bzw. an einem Rennen teilzunehmen.


Mein Name ist Harry Palmer und ich bin ein 27-jähriger britischer Profi-Triathlet. Ich nehme seit ungefähr 10 Jahren an Triathlons teil und habe eigentlich nur aus Liebe zum Sport angefangen, bevor ich dachte: „Hey, warum sollte ich meinen Abschluss nutzen und einen anständigen Job annehmen, wenn ich jeden Tag schwimmen, Rad fahren und laufen kann und nie erwachsen werde?“


Also habe ich das getan und wow, es gab einige Höhen und eine ganze Menge Tiefen. Ich schaffe es endlich, im Profibereich voranzukommen und fühle mich mehr wie ein „professioneller“ Sportler. Ich dokumentiere meine Reise im Sport auf YouTube und betreibe auch ein Coaching-Unternehmen , in dem ich Sportlern helfe, ihre eigenen Ziele und Wünsche zu erfüllen.

Wählen Sie Ihre Entfernung


Das Wichtigste zuerst: Es ist eine gute Idee, sich ein Ziel zu setzen. Das kann ein Rennen, eine individuelle Herausforderung oder ein Ziel sein. Dadurch werden Sie zur Rechenschaft gezogen und haben etwas, auf das Sie an einem bestimmten Datum hinarbeiten können.


Als nächstes ist es wichtig, die Distanz des Events zu berücksichtigen . Ich sehe Leute, die mit dem Triathlon anfangen und gleich die volle Ironman-Distanz absolvieren. Damit will ich keineswegs sagen, dass das eine schlechte Idee ist, aber es lohnt sich, darüber nachzudenken, was Ihr Ziel ist.


Möchten Sie einen Ironman nur absolvieren, um vor sich und Ihren Freunden damit angeben zu können? Wenn das der Fall ist, dann tun Sie es! Wenn Sie jedoch vorhaben, den Sport mehrere Jahre lang zu betreiben, sollten Sie in Erwägung ziehen, mit einer kleineren Distanz zu beginnen, beispielsweise mit einer Sprintdistanz, und dann mit zunehmendem Selbstvertrauen weiterzumachen und zu steigern.


Die nächste große Überlegung ist , wie viel Zeit Sie jede Woche dafür aufwenden können. Ich bin sicher, dass die meisten von Ihnen, die dies hier lesen, im Gegensatz zu mir einen richtigen Job haben, sodass Sie durch einen 9-5-Job, möglicherweise familiäre Verpflichtungen, andere Hobbys usw. usw. eingeschränkt sind. Es ist erwähnenswert, dass Sie das Training nicht erzwingen wollen und am Ende keinen Spaß daran haben. Ich habe immer gesagt, dass es besser ist , konsequenter zu sein, weniger zu trainieren und Spaß daran zu haben. Auf diese Weise werden Sie viel schneller Fortschritte machen und wahrscheinlich Ihre gesetzten Ziele erreichen.

Triathlet Harry Palmer trägt einen ZONE3 Vanquish X Gold Neoprenanzug und steht mit den Händen auf den Hüften am Strand

Triathlon-Top-Tipps für Neulinge


  1. Überlegen Sie, einem lokalen Triathlon-Club beizutreten . Der Grund dafür ist, dass Sie als Anfänger viel lernen, wenn Sie mit anderen trainieren. Außerdem finden Sie gleichgesinnte Sportler, die Sie anspornen und Ihnen helfen, Spaß am Training zu haben und viel schneller Fortschritte zu machen. Die Triathlon-Community ist im Großen und Ganzen sehr hilfsbereit und freundlich, also wer weiß, vielleicht finden Sie ja ein paar Freunde fürs Leben.

  2. Gewöhnen Sie sich an Unbehagen . Daran muss ich mich ständig erinnern. Triathlon ist hart und die größte Angst der meisten Leute ist es, in einem Wettkampf im offenen Wasser zu schwimmen, in dem viele andere um sie herum sind. Ich erinnere mich, dass ich am Anfang auch in dieser Situation war und es gehasst habe. Aber wenn Sie nicht üben, werden Sie nicht besser. Also, anstatt es zu fürchten, akzeptieren Sie es, trainieren Sie es und lernen Sie, sich in diesen unangenehmen Situationen wohlzufühlen. Es gibt ein Sprichwort: „Die einzige Möglichkeit, sich auf ungewolltes Leiden vorzubereiten, ist durch freiwilliges Leiden.“

  3. Vernachlässigen Sie nicht die kleinen Dinge . Es ist wichtig, an Schwimmen, Radfahren und Laufen zu denken, aber denken Sie auch an den Schwimmausstieg, den Wechsel, das Aufsteigen auf das Fahrrad, die Nahrungsaufnahme und Flüssigkeitszufuhr, das Absteigen vom Fahrrad, die Fahrradanpassung, die richtige Ausrüstung usw. Diese Dinge machen einzeln nur ein paar Prozent hier oder da aus, können aber in Kombination einen großen Unterschied für Ihr Gesamterlebnis am Wettkampftag ausmachen.
Triathlet Harry Palmer ist im offenen Wasser in seinem ZONE3 Aspire Neoprenanzug und passt seine Schutzbrille an

brauche ich ein Trainingsprogramm?

Kurz gesagt: ja. Um mit dem Triathlon anzufangen und das Beste aus sich herauszuholen, braucht man ein gewisses Programm. Das heißt aber nicht, dass man sich einen Trainer zulegen muss.


Ein Programm kann ganz einfach darin bestehen, dem Programm eines örtlichen Triathlon-Clubs zu folgen oder selbst ein Programm zusammenzustellen, das zu Ihrem Lebensstil passt.


Der Grund, warum ein bestimmtes Programm wichtig ist, liegt darin, dass es Sie zur Verantwortung zieht . Es ist einfach zu trainieren, wenn Sie sich gut fühlen und das Wetter schön ist, aber es geht darum, was Sie tun, wenn Ihnen nicht nach Training zumute ist.


Wenn Sie wissen möchten, wie Sie mit dem Triathlon beginnen und das Beste aus sich herausholen können, oder wenn Sie jemanden brauchen, der Sie bei Ihren Aktivitäten überwacht, sollten Sie vielleicht über einen Trainer nachdenken. Es gibt viele Trainer, einige gut, andere nicht so gut. Es ist wichtig, dass Sie gründlich recherchieren und mit einigen potenziellen Trainern sprechen, damit Sie den richtigen für sich finden .


Ich hoffe, dass meine Gedanken zum Einstieg in den Triathlon hilfreich waren und Sie sich darauf freuen, in die Welt des Multisports einzutauchen – das ist ein guter Ort dafür!

Vanquish-X Wetsuit - Limited Edition - ZONE3 UK

Vanquish-X Neoprenanzug - Limitierte Auflage

1,199.00
Aspire Wetsuit - ZONE3 UK

Aspire Neoprenanzug

549.00
383.97

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At ZONE3, we believe in the power of community, both in and out of the water. Our passion for performance extends beyond swimming, it includes protecting the very environments that inspire us. That's why we've joined the fight for cleaner oceans 🌊 Our partnership with @surfersagainstsewage and joining their Ocean Network is our commitment to sustainability and a great way to take action against plastic pollution and support cleaner, healthier oceans. But we know that real change happens through action. That’s why we’re getting involved with more Beach Cleans again this year. It's events like this bring our community together, proving that small efforts can create a big impact. 👉 Tap the link in our bio to find out more about Surfers Against Sewage and how you can help too. 📸 Image 3 credit: Carys Griffiths Photography
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zone3official
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zone3official
27/02/25
At ZONE3, we believe in the power of community, both in and out of the water. Our passion for performance extends beyond swimming, it includes protecting the very environments that inspire us. That's why we've joined the fight for cleaner oceans 🌊 Our partnership with @surfersagainstsewage and joining their Ocean Network is our commitment to sustainability and a great way to take action against plastic pollution and support cleaner, healthier oceans. But we know that real change happens through action. That’s why we’re getting involved with more Beach Cleans again this year. It's events like this bring our community together, proving that small efforts can create a big impact. 👉 Tap the link in our bio to find out more about Surfers Against Sewage and how you can help too. 📸 Image 3 credit: Carys Griffiths Photography
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zone3official
26/02/25
Introducing the ZONE3 Swim Goggle Subscription – the easiest way to keep your swim clear and uninterrupted. Choose your frequency: every 3, 6, or 12 months - and we’ll take care of the rest! 👉 Free delivery on every recurring order 👉 Exclusive subscriber savings 👉 Flexibility to pause, swap, or cancel anytime Enjoy the convenience of having top-quality pool and open water swim goggles delivered to your door, exactly when you need them.
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zone3official
26/02/25
Introducing the ZONE3 Swim Goggle Subscription – the easiest way to keep your swim clear and uninterrupted. Choose your frequency: every 3, 6, or 12 months - and we’ll take care of the rest! 👉 Free delivery on every recurring order 👉 Exclusive subscriber savings 👉 Flexibility to pause, swap, or cancel anytime Enjoy the convenience of having top-quality pool and open water swim goggles delivered to your door, exactly when you need them.
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zone3official
26/02/25
Introducing the ZONE3 Swim Goggle Subscription – the easiest way to keep your swim clear and uninterrupted. Choose your frequency: every 3, 6, or 12 months - and we’ll take care of the rest! 👉 Free delivery on every recurring order 👉 Exclusive subscriber savings 👉 Flexibility to pause, swap, or cancel anytime Enjoy the convenience of having top-quality pool and open water swim goggles delivered to your door, exactly when you need them.
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zone3official
26/02/25
Introducing the ZONE3 Swim Goggle Subscription – the easiest way to keep your swim clear and uninterrupted. Choose your frequency: every 3, 6, or 12 months - and we’ll take care of the rest! 👉 Free delivery on every recurring order 👉 Exclusive subscriber savings 👉 Flexibility to pause, swap, or cancel anytime Enjoy the convenience of having top-quality pool and open water swim goggles delivered to your door, exactly when you need them.
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zone3official
26/02/25
Introducing the ZONE3 Swim Goggle Subscription – the easiest way to keep your swim clear and uninterrupted. Choose your frequency: every 3, 6, or 12 months - and we’ll take care of the rest! 👉 Free delivery on every recurring order 👉 Exclusive subscriber savings 👉 Flexibility to pause, swap, or cancel anytime Enjoy the convenience of having top-quality pool and open water swim goggles delivered to your door, exactly when you need them.
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
12/02/25
Say hello to ZONE3's NEW Yulex® Swimwear. Delivering warmth, flexibility and innovation! Why we think you'll love it: 💚 Yulex® Natural Rubber is an earth-conscious, plant-based alternative to traditional neoprene that significantly reduces the environmental impact. 🏊‍♀️ Our swimwear is 1.5mm thick, providing warmth and protection while maintaining freedom of movement in the water. ♻️ The inner and outer linings are 100% Recycled Polyester Fabric making our swimwear durable and sustainable. You spoke, we listened: 🌊 We've updated the front zip on the long sleeve and sleeveless swimsuits making them easier to get in and out of 🌊 We've updated the cut to offer more coverage Search 'Yulex Swimwear' at ZONE3.com #zone3official #swimming #ColdWaterSwimming #openwaterswimming #yulex
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zone3official
12/02/25
Say hello to ZONE3's NEW Yulex® Swimwear. Delivering warmth, flexibility and innovation! Why we think you'll love it: 💚 Yulex® Natural Rubber is an earth-conscious, plant-based alternative to traditional neoprene that significantly reduces the environmental impact. 🏊‍♀️ Our swimwear is 1.5mm thick, providing warmth and protection while maintaining freedom of movement in the water. ♻️ The inner and outer linings are 100% Recycled Polyester Fabric making our swimwear durable and sustainable. You spoke, we listened: 🌊 We've updated the front zip on the long sleeve and sleeveless swimsuits making them easier to get in and out of 🌊 We've updated the cut to offer more coverage Search 'Yulex Swimwear' at ZONE3.com #zone3official #swimming #ColdWaterSwimming #openwaterswimming #yulex
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zone3official
12/02/25
Say hello to ZONE3's NEW Yulex® Swimwear. Delivering warmth, flexibility and innovation! Why we think you'll love it: 💚 Yulex® Natural Rubber is an earth-conscious, plant-based alternative to traditional neoprene that significantly reduces the environmental impact. 🏊‍♀️ Our swimwear is 1.5mm thick, providing warmth and protection while maintaining freedom of movement in the water. ♻️ The inner and outer linings are 100% Recycled Polyester Fabric making our swimwear durable and sustainable. You spoke, we listened: 🌊 We've updated the front zip on the long sleeve and sleeveless swimsuits making them easier to get in and out of 🌊 We've updated the cut to offer more coverage Search 'Yulex Swimwear' at ZONE3.com #zone3official #swimming #ColdWaterSwimming #openwaterswimming #yulex
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zone3official
12/02/25
Say hello to ZONE3's NEW Yulex® Swimwear. Delivering warmth, flexibility and innovation! Why we think you'll love it: 💚 Yulex® Natural Rubber is an earth-conscious, plant-based alternative to traditional neoprene that significantly reduces the environmental impact. 🏊‍♀️ Our swimwear is 1.5mm thick, providing warmth and protection while maintaining freedom of movement in the water. ♻️ The inner and outer linings are 100% Recycled Polyester Fabric making our swimwear durable and sustainable. You spoke, we listened: 🌊 We've updated the front zip on the long sleeve and sleeveless swimsuits making them easier to get in and out of 🌊 We've updated the cut to offer more coverage Search 'Yulex Swimwear' at ZONE3.com #zone3official #swimming #ColdWaterSwimming #openwaterswimming #yulex
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zone3official
12/02/25
Say hello to ZONE3's NEW Yulex® Swimwear. Delivering warmth, flexibility and innovation! Why we think you'll love it: 💚 Yulex® Natural Rubber is an earth-conscious, plant-based alternative to traditional neoprene that significantly reduces the environmental impact. 🏊‍♀️ Our swimwear is 1.5mm thick, providing warmth and protection while maintaining freedom of movement in the water. ♻️ The inner and outer linings are 100% Recycled Polyester Fabric making our swimwear durable and sustainable. You spoke, we listened: 🌊 We've updated the front zip on the long sleeve and sleeveless swimsuits making them easier to get in and out of 🌊 We've updated the cut to offer more coverage Search 'Yulex Swimwear' at ZONE3.com #zone3official #swimming #ColdWaterSwimming #openwaterswimming #yulex
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zone3official
06/02/25
Entries are selling fast for the Arla Great North Swim in June! @zone3official takes you through what to wear when swimming in the open water. From swimwear and baselayers to wetsuits and tow floats – get to know what is best to wear for your swim! DYK 👉 Wetsuit use is optional at all @great_swim events for water temperatures of 15°C or above. 👉 Swimmers choosing not to wear a wetsuit MUST use an approved high visibility tow float. 👉 Swimmers aged under 16 will be required to wear a wetsuit. Join now at greatswim.org 🏊‍♂️ #arlagreatnorthswim #greatnorthswim #windermere #lakedistrict #zone3 #swimming #openwaterswimming #wetsuit
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zone3official
04/01/25
New year, new goals 🏊‍♂️ 🚲 🏃‍♂️ Whether you’re chasing a podium finish, training for your first triathlon or fine-tuning your technique, this year’s journey begins with ZONE3. What are your goals for the year ahead?
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zone3official
04/01/25
New year, new goals 🏊‍♂️ 🚲 🏃‍♂️ Whether you’re chasing a podium finish, training for your first triathlon or fine-tuning your technique, this year’s journey begins with ZONE3. What are your goals for the year ahead?
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zone3official
04/01/25
New year, new goals 🏊‍♂️ 🚲 🏃‍♂️ Whether you’re chasing a podium finish, training for your first triathlon or fine-tuning your technique, this year’s journey begins with ZONE3. What are your goals for the year ahead?
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zone3official
04/01/25
New year, new goals 🏊‍♂️ 🚲 🏃‍♂️ Whether you’re chasing a podium finish, training for your first triathlon or fine-tuning your technique, this year’s journey begins with ZONE3. What are your goals for the year ahead?
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zone3official
02/01/25
Want to swim without getting tired? It’s all about breathing and technique… 1️⃣ Stay Streamlined Keep your body flat and straight, with a slight rotation with each stroke. Engage your core and don’t look up - this will stop your legs from sinking. 2️⃣ Breathe Smoothly Stick to a steady breathing rhythm—breathe every 2-3 strokes or switch sides every 3 if that works. Control your exhale underwater, so you can inhale when you turn to breath. 3️⃣ Relax Your Strokes Don’t fight the water—stretch your arms out, glide, then pull. Keep it long and smooth to save energy. 4️⃣ Kick Efficiently Use small, gentle flutter kicks to stay balanced. A 2-beat kick (one kick per arm stroke) is great for long swims. 5️⃣ Master Your Pull Keep your elbows high for a strong catch and pull the water back with your forearms and hands. You want to feel the water’s pressure against your arm and hand for a powerful stroke. 6️⃣ Build Endurance Gradually Add interval training to your swim sessions to build endurance: swim 50-100m, rest for 15-20 seconds, and repeat. Over time, reduce rest or swim further to build endurance. #swimbikerun #triathlontraining #swimming #triathlon #triathlete #zone3official
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zone3official
30/12/24
Do your legs often sink when you’re swimming? Did you know your head position and where you’re looking can affect your whole body alignment?! The simple way of describing it: Head & eyes up = legs down Head down & eyes forward = legs up Give a go next time you’re in the pool 🏊‍♀️
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zone3official
28/12/24
Satisfying.
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