How to prepare for and race a middle distance triathlon

So bereiten Sie sich auf einen Mitteldistanz-Triathlon vor und absolvieren den Wettkampf

Sie nehmen also an einem 70.3 teil? Hier finden Sie alles, was Sie wissen müssen, um an den Start zu kommen.

Es geht nur um Sie

Der erste Punkt, den wir hier besprechen müssen, ist, dass jeder Mensch ein Individuum ist. Jeder Mensch hat andere Motivationen, ein 70.3 zu absolvieren, befindet sich an einem anderen Punkt seiner Fitnessreise, hat unterschiedlich viel Zeit, die er in das Training investieren kann, hat unterschiedliche andere Belastungen im Leben und investiert unterschiedlich viel Geld in die Reise.

Sie müssen realistisch sein, was Sie sich vornehmen können, was Sie erreichen wollen und was Sie ohne Verletzung oder Krankheit schaffen können. All dem, was jetzt kommt, möchte ich eine Aussage voranstellen, auf die ich vielleicht noch einmal zurückkommen werde:

„Konsistenz zahlt sich jeden Tag aus – etwas zu tun ist immer besser, als nichts zu tun.“

Damit meine ich, dass es weitgehend unerheblich ist, ob Sie 45 oder 60 Minuten laufen, 5 Minuten mit 95 % oder 4 Minuten mit 100 % Ihrer Leistungsschwelle fahren. Eines davon zu tun ist besser, als nichts zu tun! Viele Leute schieben die Details auf und vergessen, überhaupt etwas zu tun.




Vorbereitung auf eine 70.3

Engagement

Ich glaube, dass der Zeitrahmen von 0 auf 70,3 mit einem vernünftigen Maß an Engagement etwa 6 Monate betragen kann. Während dieser Zeit müssen Sie verstehen, dass Sie an mindestens 6 Tagen pro Woche in irgendeiner Form trainieren werden. Sie müssen 60-90 Minuten pro Tag, 4 oder 5 Tage pro Woche und 2-4 Stunden an 2 Tagen pro Woche einplanen.

Sie müssen sich darüber im Klaren sein, wann Sie in Ihrem örtlichen Schwimmbad schwimmen können, da die Schwimmzeiten für ernsthafte Schwimmer oft am frühen Morgen und am späten Abend liegen.

Sie müssen laufen, wenn es dunkel, nass, kalt und windig ist.

Sie müssen sich überlegen, wie Sie Ihr Fahrradtraining durchführen möchten (im Freien, drinnen auf Ihrem Fahrrad mit einem Turbo oder in einem Fitnessstudio auf einem Wattbike).

Sie brauchen das Verständnis und die Unterstützung Ihrer Familie und Freunde für Ihren Weg.

Sie müssen sich an den frühen Morgen gewöhnen – ich finde, die erfolgreichsten Menschen haben eine Routine und erledigen ihr Training, bevor der Alltag überhand nimmt!





Schwimmtraining für eine 70.3

Wenn Sie das Glück hatten, schon als Kind schwimmen zu können, ist dies der einfache Teil. Wenn nicht, empfehle ich Ihnen dringend, Ihren Schwimmstil von jemandem filmen zu lassen (am besten unter Wasser) und das Video mit einem guten Schwimmstil auf YouTube zu vergleichen. Oder investieren Sie in ein paar Unterrichtsstunden. Schwimmen ist nicht dasselbe wie Radfahren oder Laufen – mehr Volumen bei einem schlechten Schwimmstil hilft nichts, die Technik ist alles, also arbeiten Sie ständig daran. 3 Schwimmeinheiten pro Woche sind ein guter Mittelwert für 70,3, es sei denn, Sie möchten als Erster aus dem Wasser kommen. Schwimmen Sie manchmal schnell, oft langsam, aber konzentrieren Sie sich immer auf die Technik. Am Wettkampftag müssen Sie 1900 m zurücklegen, also sollten Sie diese Strecke, je näher der Wettkampftag rückt, bei den meisten Schwimmeinheiten zurücklegen und sicherstellen, dass Sie Vertrauen darin gewinnen, dass Cut-offs kein Problem für Sie darstellen.


Wenn das Wetter und das Wasser wärmer werden, müssen Sie einmal pro Woche im offenen Wasser schwimmen gehen und die Strecke in einer sicheren, gruppen- oder organisierten Umgebung zurücklegen. Üben Sie das Tragen Ihres Neoprenanzugs mit Ihrem Triathlonanzug darunter, damit Sie sich am Wettkampftag auf jeden Fall wohl fühlen.



Wenn Sie das Glück hatten, schon als Kind schwimmen zu können, ist dies der einfache Teil. Wenn nicht, empfehle ich Ihnen dringend, Ihren Schwimmstil von jemandem filmen zu lassen (am besten unter Wasser) und das Video mit einem guten Schwimmstil auf YouTube zu vergleichen. Oder investieren Sie in ein paar Unterrichtsstunden. Schwimmen ist nicht dasselbe wie Radfahren oder Laufen – mehr Volumen bei einem schlechten Schwimmstil hilft nichts, die Technik ist alles, also arbeiten Sie ständig daran. 3 Schwimmeinheiten pro Woche sind ein guter Mittelwert für 70,3, es sei denn, Sie möchten als Erster aus dem Wasser kommen. Schwimmen Sie manchmal schnell, oft langsam, aber konzentrieren Sie sich immer auf die Technik. Am Wettkampftag müssen Sie 1900 m zurücklegen, also sollten Sie diese Strecke, je näher der Wettkampftag rückt, bei den meisten Schwimmeinheiten zurücklegen und sicherstellen, dass Sie Vertrauen darin gewinnen, dass Cut-offs kein Problem für Sie darstellen.
Wenn das Wetter und das Wasser wärmer werden, müssen Sie einmal pro Woche im offenen Wasser schwimmen gehen und die Strecke in einer sicheren, gruppen- oder organisierten Umgebung zurücklegen. Üben Sie das Tragen Ihres Neoprenanzugs mit Ihrem Triathlonanzug darunter, damit Sie sich am Wettkampftag auf jeden Fall wohl fühlen.


Radtraining für 70.3

Normalerweise verbringen Sie die Hälfte Ihrer Rennzeit auf dem Fahrrad, daher muss dies entsprechend berücksichtigt werden. Komfort ist immer wichtig. Wenn ich irgendwo Geld investieren würde, würde ich eine Fahrradanpassung empfehlen. Ihre schicken Räder, Aerohelme und Ceram-Speed-Ketten haben am Ende alle ihre Berechtigung, aber 3-5 Stunden lang bequem auf Ihrem Fahrrad zu sitzen, ist die oberste Priorität.


Konzentrieren Sie sich beim Training viel auf längere Fahrradfahrten im Freien – mindestens einmal pro Woche und wenn möglich zweimal kurz vor dem Rennen. Sie brauchen Ausdauer und Fahrradkenntnisse bei jedem Wetter. Scheuen Sie sich also nicht, sich angemessen anzuziehen und nach draußen zu gehen. Es sollten gleichmäßige, kontinuierliche Fahrten sein, die nicht mit anstrengenden Anstrengungen verbunden sind. Sie können definitive HR- oder Leistungszonen festlegen, wenn Sie das Interesse haben, aber wenn Sie in ganzen Sätzen sprechen können, haben Sie ungefähr die richtige Intensität erreicht. Eine tolle Kombination ist, das Ganze mit 1 oder 2 kurzen (max. 1 Stunde) Intervalleinheiten in Innenräumen zu ergänzen, um Sie ein wenig ins Schwitzen zu bringen.


Lauftraining für eine 70.3

Beim Triathlon unterscheidet sich das Laufen vom reinen Laufen, vor allem weil man dabei müde ist. Zu diesem Zeitpunkt sind Sie bereits 3-5 Stunden unterwegs und schon eine ganze Weile wach!! Wenn Sie nicht gerade in Bestform sind, hat Ihre Laufzeit von 70,3 Stunden wenig mit Ihrer letzten HM-Zeit gemeinsam, also berücksichtigen Sie dies bei Ihrem Training. Schnelles Laufen (Bahntraining usw.) ist großartig für Höchstgeschwindigkeit, aber auch der einfachste Weg, sich zu verletzen (siehe Zitat zur Beständigkeit), also verwenden Sie es sparsam, wenn überhaupt. Das Wichtigste ist, dass Sie 21,1 km auf den Beinen bleiben können, also üben Sie das mehr als alles andere. Ein vernünftiger Ansatz ist, 3 oder 4 Mal pro Woche 30-60 Minuten lang locker zu laufen (nochmals in ganzen Sätzen sprechen) und eine dieser Strecken auf 21,1 km zu steigern, wenn der Wettkampftag näher rückt. Lassen Sie sich Zeit – steigern Sie das Volumen nicht mehr als 10 % pro Woche und hören Sie auf Ihren Körper. 90 % der Verletzungen beim Triathlon-Training entstehen durch das Laufen … seien Sie vorsichtig!



Kraft- und Konditionstraining für Triathleten

Die unbeliebteste Freizeitbeschäftigung der meisten Menschen ist Kraft- und Konditionstraining, aber es ist für die Beständigkeit im Triathlon unerlässlich. Es gibt viele Online-Kurse, aber egal, ob es sich um Gewichtheben (für Muskelmasse, nicht Muskelaufbau), Pilates- oder Yoga-Kurse handelt – zweimal pro Woche etwas zu tun, wird einen großen Unterschied für die Belastbarkeit Ihres Körpers machen. Kraft- und Konditionstraining hilft, Verletzungen vorzubeugen und stellt sicher, dass Sie an die Startlinie kommen.

Wie man an dieser Menge erkennen kann, kommt hier schnell viel Zeit zusammen:

3 Mal Schwimmen, 3 Mal Radfahren, 3 Mal Laufen, 2 S&C-Sitzungen – 11 Sitzungen in 6 oder 7 Tagen!!


Spezielle Vorbereitung für den Lakesman-Renntag

Wenn Sie sich 8 Wochen vor dem Event befinden, müssen Sie Ihr restliches Training auf das Rennen abstimmen. Hier sind einige Gedanken, die mir durch den Kopf gehen, während ich für mich und meine Athleten den Lakesman plane.



Lakesman Swim. Sie haben die Wahl zwischen Massenstart oder einem sanften Einlaufen von der Seite, wo Sie über eine Zeitmatte laufen und Ihr Tag beginnt. Was passt am besten zu Ihnen? Wenn Sie sich für einen Massenstart entscheiden, wo möchten Sie starten – vorne, in der Mitte, hinten, an den Seiten? Viel davon hängt von Ihrer Kompetenz und Ihrem Selbstvertrauen als Schwimmer ab und von Ihrem Wunsch nach einer „Zeit“ vom Rennen.
Wie werden Sie schwimmen, wenn Sie erst einmal angefangen haben – haben Sie das Sichten von Bojen geübt, haben Sie das Schwimmen auf den Füßen von Menschen / in einer Menschenmenge geübt / können Sie zu beiden Seiten atmen?

Ich würde Ihnen dringend empfehlen, am Lakeswim-Event am Freitagabend teilzunehmen, das vom Lakesman veranstaltet wird. Das 1900-Meter-Schwimmen verläuft genau auf der Strecke des Wettkampftages. Sie können das Sehen üben, sich an jede Unebenheit auf der Wasseroberfläche gewöhnen und die atemberaubende Landschaft bewundern, was Sie am Wettkampftag vielleicht vergessen würden!


Lakesman Bike. Die Radstrecke besteht für mich aus zwei Teilen. Erstens: Wissen Sie, wie man die Strecke fährt – welches Kraftniveau (Leistung / HR / RPE) werden Sie verwenden? Die Lakesman-Strecke hat von allem etwas – viele schnelle, flache Abschnitte auf tollem Asphalt, wo Sie etwas Geschwindigkeit aufbauen wollen. Es gibt auch eine holprige Mitte – haben Sie das Fahren auf Hügeln und das Hinunterfahren geübt – es gibt auch ein paar schnelle Abfahrten! Es gibt nichts Besseres, als den Seen einen Besuch abzustatten und die Strecke zu fahren. Die zweite Frage ist, ob Sie Ihr Fahrrad um die Strecke bringen können – ist es gut gepflegt und sauber, haben Sie Ersatzteile dabei, die Sie möglicherweise benötigen, können Sie einen platten Reifen wechseln, eine festsitzende Kette lösen. Manchmal passiert das Unerwartete und der beste Mechaniker kommt nicht weiter, aber grundlegende Fähigkeiten sind ein Muss – geben Sie nicht auf, weil Sie einen Reifenschaden nicht reparieren können oder Ihr Di2 nicht aufgeladen haben usw.


Lakesman Run. Zu diesem Zeitpunkt Ihres Trainings sollten Sie 21,1 km schaffen … aber wissen Sie, wie es sich anfühlt, nach dem Radfahren zu laufen? Sie müssen mehrere Rad-/Laufeinheiten absolvieren – mit kurzen Läufen zu Beginn, die sich, wenn Sie in guter Form sind, auf bis zu 15 km steigern. Nichts kann Sie auf die ersten 1–2 km nach einer langen Radtour vorbereiten! Die Laufstrecke des Lakesman ist fantastisch, eine echte Mischung aus Einsamkeit und Zuschaueratmosphäre, sodass Sie, sobald Sie dort sind, jede Menge Motivation haben werden. Es gibt einige Hin- und Rückwege, Drehungen und Wendungen. Achten Sie darauf, dass Sie in einer ähnlichen Umgebung laufen und 90- und 180-Grad-Wendungen bewältigen können, wenn Sie müde sind.


Lakesman-Übergänge. Dies sind keine Picknickplätze, bleiben Sie nicht dort herum!! Üben Sie, einen nassen Neoprenanzug auszuziehen und sich für das Fahrrad umzuziehen. T1 am Lakesman bietet einen ziemlich langen Lauf einen ziemlich steilen Hang hinauf – Sie werden überrascht sein, wie hart sich das direkt aus dem Wasser anfühlt. Üben Sie auch T2, gehen Sie im Kopf durch, wie es funktionieren wird. Mein Rat: Bleiben Sie die ganze Zeit in Bewegung, es ist erstaunlich, wie viel Zeit Sie bei Übergängen verschwenden können, wenn Sie nicht organisiert sind!


Ernährung während des Rennens. Das kann so einfach oder kompliziert sein, wie Sie es sich wünschen. Im Wesentlichen sollten die meisten Menschen vom Start bis zum Ziel 1 Gramm Kohlenhydrate pro kg Körpergewicht pro Stunde anstreben und je nach Wetter und Anstrengungsniveau nach Durst trinken. Wie Sie das erreichen und wie Sie es transportieren, müssen Sie im Training verfeinern. Manche Menschen bevorzugen feste Nahrung auf dem Fahrrad, andere trinken den ganzen Tag Flüssigkeiten und Gels. Ich rate Ihnen, im Training damit zu üben – stellen Sie sicher, dass Ihr Magen es verträgt, und wissen Sie, wie Sie es transportieren/zur Verfügung stellen. In dieser Phase der Rennvorbereitung geht es nicht darum, durch hartes Training und ohne Energiezufuhr Gewicht zu verlieren – jetzt ist es an der Zeit, alle großen Einheiten so spezifisch wie möglich auf den Renntag auszurichten. The Lakesman bietet Power Bar-Ernährung während des Rennens an, die den meisten Menschen zu schmecken scheint, aber wenn Sie sie verwenden möchten, kaufen Sie sich welche zum Ausprobieren und üben Sie, jemandem an einer Verpflegungsstation eine volle Flasche abzunehmen, ohne sie fallen zu lassen, herunterzufallen oder jemanden zum Stürzen zu bringen!!



Melden Sie sich HIER für den Lakesman 70.3-Triathlon an.


Geschrieben von Paul Sellars – 7-maliger Finisher des Lakesman-Triathlons. Paul betreibt seit über 12 Jahren Triathlon, womit er aus gesundheitlichen Gründen begann.

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Speed. Flexibility. Comfort 🚴‍♂️ The Activate+ Trisuit is built for triathletes with speed, flexibility, and comfort and race-ready performance in mind. Made with 100% recycled performance fabrics, it delivers breathability, precision fit, and targeted support for every stage of the race. 🔹 Lightweight, high-stretch fabric for unrestricted movement 🌬️ Breathable mesh back to keep you cool under pressure 🚴 Tri-Lite pad for comfort and support in the saddle 🔒 Silicone leg grippers to keep everything locked in place ⚡ Quick-drying materials to transition seamlessly from swim to bike 💪 Available in short sleeve and sleeveless
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Speed. Flexibility. Comfort 🚴‍♂️ The Activate+ Trisuit is built for triathletes with speed, flexibility, and comfort and race-ready performance in mind. Made with 100% recycled performance fabrics, it delivers breathability, precision fit, and targeted support for every stage of the race. 🔹 Lightweight, high-stretch fabric for unrestricted movement 🌬️ Breathable mesh back to keep you cool under pressure 🚴 Tri-Lite pad for comfort and support in the saddle 🔒 Silicone leg grippers to keep everything locked in place ⚡ Quick-drying materials to transition seamlessly from swim to bike 💪 Available in short sleeve and sleeveless
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zone3official
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Speed. Flexibility. Comfort 🚴‍♂️ The Activate+ Trisuit is built for triathletes with speed, flexibility, and comfort and race-ready performance in mind. Made with 100% recycled performance fabrics, it delivers breathability, precision fit, and targeted support for every stage of the race. 🔹 Lightweight, high-stretch fabric for unrestricted movement 🌬️ Breathable mesh back to keep you cool under pressure 🚴 Tri-Lite pad for comfort and support in the saddle 🔒 Silicone leg grippers to keep everything locked in place ⚡ Quick-drying materials to transition seamlessly from swim to bike 💪 Available in short sleeve and sleeveless
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zone3official
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Speed. Flexibility. Comfort 🚴‍♂️ The Activate+ Trisuit is built for triathletes with speed, flexibility, and comfort and race-ready performance in mind. Made with 100% recycled performance fabrics, it delivers breathability, precision fit, and targeted support for every stage of the race. 🔹 Lightweight, high-stretch fabric for unrestricted movement 🌬️ Breathable mesh back to keep you cool under pressure 🚴 Tri-Lite pad for comfort and support in the saddle 🔒 Silicone leg grippers to keep everything locked in place ⚡ Quick-drying materials to transition seamlessly from swim to bike 💪 Available in short sleeve and sleeveless
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🚴‍♂️ Unstoppable performance starts here. The all-new Activate+ Trisuit is designed for speed, flexibility, and comfort. With lightweight, high-stretch fabrics and a breathable mesh back, it keeps you cool and agile through every stage of your triathlon. Whether you’re chasing a PB or pushing past your limits, the Activate+ trisuit moves with you, keeping you cool, comfortable, and competition-ready. Search ‘Activate+’ at ZONE3.com
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zone3official
05/03/25
Meet the Active Flex Wetsuit, Built for Movement, Made for Adventure 🌊🏄‍♂️🏊‍♀️ Designed for unrestricted movement and all-day comfort, the Active Flex wetsuit is your go-to for swimming, surfing, SUP, and everything in between. Why you’ll love it: 🌊 Next-level flexibility – Perfect for swimming, paddling into waves, or cruising on a paddleboard. 🏊‍♀️ Breaststroke-friendly design – Thinner neoprene in the legs allows for a natural, unrestricted kick. 💚 Eco-conscious warmth – Yulex® plant-based natural rubber in the chest panel provides insulation with a lower environmental impact. Swim, surf, move without limits. Search ‘Active Flex’ now at ZONE3.com.
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zone3official
05/03/25
Meet the Active Flex Wetsuit, Built for Movement, Made for Adventure 🌊🏄‍♂️🏊‍♀️ Designed for unrestricted movement and all-day comfort, the Active Flex wetsuit is your go-to for swimming, surfing, SUP, and everything in between. Why you’ll love it: 🌊 Next-level flexibility – Perfect for swimming, paddling into waves, or cruising on a paddleboard. 🏊‍♀️ Breaststroke-friendly design – Thinner neoprene in the legs allows for a natural, unrestricted kick. 💚 Eco-conscious warmth – Yulex® plant-based natural rubber in the chest panel provides insulation with a lower environmental impact. Swim, surf, move without limits. Search ‘Active Flex’ now at ZONE3.com.
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zone3official
05/03/25
Meet the Active Flex Wetsuit, Built for Movement, Made for Adventure 🌊🏄‍♂️🏊‍♀️ Designed for unrestricted movement and all-day comfort, the Active Flex wetsuit is your go-to for swimming, surfing, SUP, and everything in between. Why you’ll love it: 🌊 Next-level flexibility – Perfect for swimming, paddling into waves, or cruising on a paddleboard. 🏊‍♀️ Breaststroke-friendly design – Thinner neoprene in the legs allows for a natural, unrestricted kick. 💚 Eco-conscious warmth – Yulex® plant-based natural rubber in the chest panel provides insulation with a lower environmental impact. Swim, surf, move without limits. Search ‘Active Flex’ now at ZONE3.com.
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zone3official
05/03/25
Meet the Active Flex Wetsuit, Built for Movement, Made for Adventure 🌊🏄‍♂️🏊‍♀️ Designed for unrestricted movement and all-day comfort, the Active Flex wetsuit is your go-to for swimming, surfing, SUP, and everything in between. Why you’ll love it: 🌊 Next-level flexibility – Perfect for swimming, paddling into waves, or cruising on a paddleboard. 🏊‍♀️ Breaststroke-friendly design – Thinner neoprene in the legs allows for a natural, unrestricted kick. 💚 Eco-conscious warmth – Yulex® plant-based natural rubber in the chest panel provides insulation with a lower environmental impact. Swim, surf, move without limits. Search ‘Active Flex’ now at ZONE3.com.
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zone3official
05/03/25
Meet the Active Flex Wetsuit, Built for Movement, Made for Adventure 🌊🏄‍♂️🏊‍♀️ Designed for unrestricted movement and all-day comfort, the Active Flex wetsuit is your go-to for swimming, surfing, SUP, and everything in between. Why you’ll love it: 🌊 Next-level flexibility – Perfect for swimming, paddling into waves, or cruising on a paddleboard. 🏊‍♀️ Breaststroke-friendly design – Thinner neoprene in the legs allows for a natural, unrestricted kick. 💚 Eco-conscious warmth – Yulex® plant-based natural rubber in the chest panel provides insulation with a lower environmental impact. Swim, surf, move without limits. Search ‘Active Flex’ now at ZONE3.com.
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zone3official
28/02/25
Cold swims or chilly race mornings, this is the changing robe you won’t want to be without. 🌊🔥 Designed for warmth, comfort, and effortless outfit changes after swimming, our changing robes are built to keep you dry and ready for whatever comes next. And with recycled materials, it’s as kind to the planet as it is to your post-swim recovery. ✅ Wind & rain resistant - without the bulk ✅ Ultra-warm thermal lining for instant cosiness ✅ Breathable & designed for quick changes ✅ Sustainable, stylish, and swimmer-approved Ready for your next open water swim? Stay warm, get ready, and take on the elements. Search 'changing robe' at ZONE3.com now from £59!
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zone3official
28/02/25
Cold swims or chilly race mornings, this is the changing robe you won’t want to be without. 🌊🔥 Designed for warmth, comfort, and effortless outfit changes after swimming, our changing robes are built to keep you dry and ready for whatever comes next. And with recycled materials, it’s as kind to the planet as it is to your post-swim recovery. ✅ Wind & rain resistant - without the bulk ✅ Ultra-warm thermal lining for instant cosiness ✅ Breathable & designed for quick changes ✅ Sustainable, stylish, and swimmer-approved Ready for your next open water swim? Stay warm, get ready, and take on the elements. Search 'changing robe' at ZONE3.com now from £59!
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zone3official
28/02/25
Cold swims or chilly race mornings, this is the changing robe you won’t want to be without. 🌊🔥 Designed for warmth, comfort, and effortless outfit changes after swimming, our changing robes are built to keep you dry and ready for whatever comes next. And with recycled materials, it’s as kind to the planet as it is to your post-swim recovery. ✅ Wind & rain resistant - without the bulk ✅ Ultra-warm thermal lining for instant cosiness ✅ Breathable & designed for quick changes ✅ Sustainable, stylish, and swimmer-approved Ready for your next open water swim? Stay warm, get ready, and take on the elements. Search 'changing robe' at ZONE3.com now from £59!
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zone3official
28/02/25
Cold swims or chilly race mornings, this is the changing robe you won’t want to be without. 🌊🔥 Designed for warmth, comfort, and effortless outfit changes after swimming, our changing robes are built to keep you dry and ready for whatever comes next. And with recycled materials, it’s as kind to the planet as it is to your post-swim recovery. ✅ Wind & rain resistant - without the bulk ✅ Ultra-warm thermal lining for instant cosiness ✅ Breathable & designed for quick changes ✅ Sustainable, stylish, and swimmer-approved Ready for your next open water swim? Stay warm, get ready, and take on the elements. Search 'changing robe' at ZONE3.com now from £59!
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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
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
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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Z
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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Z
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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Z
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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Z
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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Z
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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