a man is swimming in the open water breathing to one side with swim goggles facing the camera

Un guide du débutant sur la formation en brique

Guide de la médaillée olympique Vicky Holland pour l'entraînement en briques de triathlon


Qu'est-ce que Brick Training ?

La définition d’une séance de triathlon consiste à entraîner une discipline immédiatement suivie d’une autre sans intervalle de temps significatif ni période de repos entre les deux. En bref, cela vous prépare aux jours de course où une discipline est suivie de la suivante jusqu’à ce que les 3 soient terminées.

En quoi une séance de formation en briques me sera-t-elle bénéfique ?

Quel que soit votre niveau, l’entraînement en briques conditionne votre corps à s’adapter aux rigueurs naturelles de ce qui se passera les jours de course.


S'entraîner à rouler intensément pendant quelques minutes après une séance de natation difficile vous aidera vraiment à enchaîner les disciplines le jour de la course, et il y a un énorme avantage à courir juste après avoir roulé - c'est une sensation totalement différente de celle d'aller courir ou de participer à une course à pied autonome et donc plus vous vous habituerez à cette sensation et la pratiquerez, mieux vous la trouverez le jour de la course.


Novice/Débutant

Ceux qui débutent le triathlon en tant que nouveau sport vous diront immédiatement à quel point leurs jambes étaient comme de la « gelée » en descendant du vélo et en essayant de courir directement après.


Nous ne parlons pas seulement de courir vite, le simple fait de courir est déjà assez difficile lorsque votre corps n’est pas conditionné pour le faire.


La séance de brick la plus courante consiste en un cycle suivi d'une course à pied, mais je recommande également de commencer par une nage puis de passer au vélo. Ces deux séances vous aideront à vous adapter au changement d'utilisation des différents groupes musculaires.


Cela apprendra également au novice/débutant à mieux gérer son rythme pendant les étapes de natation et de vélo afin de s'assurer qu'il dispose de suffisamment de réserves d'énergie pour terminer la partie course.


L’alimentation est un élément important de tout triathlon. En tant que novice, vous devez apprendre cela et en pratiquant des séances de briques à l’entraînement et en utilisant différentes méthodes de nutrition, vous apprendrez ce qui fonctionne le mieux pour vous avant de vous lancer dans la course. Plus l’événement est long, plus ces séances de briques deviendront importantes.


Intermédiaire

Même si vous êtes un triathlète expérimenté, avec plusieurs épreuves à votre actif, l’art de perfectionner vos journées de course demande de la pratique. Vous ne pouvez pas toujours vous fier uniquement aux jours de course pour vous aider à atteindre le niveau supérieur. Les journées d’entraînement avec une séance de briques comme priorité deviennent très importantes à mesure que vous progressez dans vos efforts de triathlon.

Plus vous courez, plus vous apprenez. Toutes les courses ne se terminent pas toujours par un résultat parfait. Certaines courses peuvent se transformer en véritables désastres. C'est là que vous devez prévoir plus de séances de course à un rythme de course afin de pouvoir apprendre de vos erreurs et peut-être les corriger lors de l'événement suivant.

Élite

Pour les athlètes de haut niveau, la brique est l’une des pierres angulaires de leur préparation à l’entraînement. Ces filles et ces garçons courent à des intensités très élevées où tout va vite. Ils doivent être capables de nager à fond, de courir à fond jusqu’au vélo en T1, de monter sur le vélo et de rouler à fond dès le départ, juste pour rejoindre le peloton, de maintenir un rythme incroyablement soutenu sur le vélo, puis de pouvoir descendre et courir à pleine vitesse dès le premier mètre.


Il n'y a pas de temps à perdre et il faut laisser leur corps s'habituer lentement à chaque nouvelle discipline au fur et à mesure que la course se déroule, car cela peut, littéralement, leur faire perdre la course.


Il s'agit de conditionner le corps à supporter les rigueurs de ce type de course de haute performance. La seule façon d'y parvenir est de simuler les expériences du jour de la course et la séance de briques est la meilleure façon d'y parvenir.

Avantages de la formation Brick pour la transition


On appelle cela la 4e discipline – les transitions . La meilleure façon de s’entraîner est de suivre les séances de briques . Vous nagez d’abord, puis vous courez vers votre vélo – et ensuite, vous demandez-vous ? Eh bien, vous pouvez le repasser dans votre tête, mais la réalité pratique de pouvoir nager en combinaison, l’enlever le plus rapidement possible et ensuite enfiler votre équipement de vélo (peut-être juste un casque et des chaussures de vélo) demande de la pratique. Plus vous le faites, plus votre transition devient rapide .


La même règle empirique s'applique à la transition du vélo à la course à pied. Une séance de brique vous permettra de vous entraîner à ranger votre vélo, c'est-à-dire à retirer le casque et les chaussures de vélo pour les remplacer le plus rapidement possible par des chaussures de course avant le début de la course à pied. Pourquoi me demandez-vous ? Je ne cours pas pour gagner, mais simplement pour terminer. Oui, c'est peut-être le cas, mais qui veut perdre du temps dans la transition ? Tôt ou tard, cet instinct de compétition prendra le dessus, que ce soit pour améliorer votre record personnel (PB) ou pour battre un camarade de club ou un membre de la famille. Vous pouvez vous passer de perdre trop de temps dans la transition et une séance régulière de brique, que ce soit pour passer de la natation au vélo ou du vélo à la course à pied, peut vous aider à réduire au minimum les pertes de temps.


Les séances de brick vous aideront également à améliorer votre concentration, quel que soit votre niveau. En pratiquant les changements (natation-vélo / vélo-course) qui ont lieu les jours de course à l'entraînement, vous pouvez « entraîner » votre cerveau et cela vous garantit alors presque de passer en mode « automatique » le jour de la course sans même avoir à vraiment penser à la transition.


Les séances de briques augmenteront certainement votre niveau de compétence : la course depuis la sortie de la nage jusqu'au départ du vélo, le retrait de la combinaison qui est presque un art en soi, la capacité à enfiler vos chaussures de vélo le plus rapidement possible et à les enlever en un temps record, puis à atteindre votre foulée de course idéale le plus rapidement possible sont tous des éléments qui vous aideront lorsque vous pratiquez ces scénarios pendant les séances d'entraînement de briques.


Exemples de séances de briques de base pour les débutants


  1. Nager-vélo - Nagez 200 m puis sortez de la piscine, du lac ou de la mer. Entraînez-vous à retirer votre combinaison et à vous équiper pour le vélo, puis montez sur le vélo le plus rapidement possible pour un petit cycle (5 à 10 minutes). Si vous manquez de place, installez le home trainer à côté de la piscine pour obtenir le même résultat. Vous pouvez le faire plusieurs fois en raison de la courte durée de l'effort natation-vélo.

  2. Du vélo à la course à pied – en fonction de votre entraînement (distance courte ou longue), vous pouvez ensuite élaborer une séance d’entraînement pour vous y préparer de manière plus adéquate. S’il s’agit d’un Ironman (longue distance) par exemple, faire une longue course à vélo (3 à 4 heures) puis descendre du vélo, manger quelque chose pour vos besoins nutritionnels, vous habiller pour courir et faire une longue course (8 à 12 km) sans vélo est un bon exemple. S’il s’agit d’un événement de courte distance, vous pouvez raccourcir les distances et le faire plusieurs fois, par exemple. Une balade à vélo de 5 km (sur home trainer ou sur route) suivie d’une course à pied de 1 à 2 km, puis remonter sur le vélo et répéter. Une séance courte et intense préparera votre corps aux sensations du jour de la course Sprint.

Une brique devrait être un élément essentiel du programme d'entraînement de tout triathlète - au moins une fois par semaine si vous pouvez le gérer et peut-être quelques séances de briques supplémentaires à mesure que vous vous rapprochez du jour de la course.

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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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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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