Supplements you might want to take as a triathlete

Suppléments que vous pourriez vouloir prendre en tant que triathlète

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Il est de notoriété publique que pour bien s’entraîner et être performant, un athlète doit d’abord bien manger .

Une alimentation saine, équilibrée et nutritive est le meilleur moyen pour un triathlète de s'assurer qu'il atteint le niveau qu'il souhaite atteindre. Un corps heureux conduit à un esprit heureux, à des records personnels et à des temps de triathlon record, mais il existe des compléments alimentaires supplémentaires que les athlètes peuvent prendre pour s'assurer qu'ils reçoivent toutes les vitamines et tous les nutriments dont ils ont besoin ! Ils sont de plus en plus facilement disponibles, c'est le moment idéal pour déterminer si les compléments ci-dessous peuvent vous être bénéfiques :

Créatine :

Le monohydrate de créatine (CM), un supplément devenu populaire dans les années 90, augmente la créatine-phosphate produite naturellement dans les réserves musculaires du corps, ce qui favorise à son tour une production énergétique élevée. Le CM est particulièrement utile pour le sprint et la musculation et est idéal pour les athlètes de force et de puissance. Le phosphate de créatine est ce qui est utilisé par le corps chaque fois qu'il subit un exercice d'intensité maximale, donc le CM est parfait lorsque le corps subit un exercice intense.

Ce n'est pas un complément miracle et il est destiné à ceux qui souhaitent travailler dur pour atteindre leurs objectifs. Il convient de noter que le CM peut également améliorer la tolérance au lactate pendant les séances d'exercice plus intenses. Ce supplément est idéal pour les végétariens ou ceux qui suivent un régime pauvre en viande rouge et est conçu pour être utilisé pendant une période plus courte. Il n'est pas seulement utile pour la musculation, les coureurs peuvent également bénéficier du CM, car il a été prouvé qu'il augmente les performances lors des séances d'entraînement par intervalles, qui constituent une partie importante de l'entraînement d'un coureur.

Si vous choisissez d'intégrer des compléments de créatine à votre régime alimentaire, essayez les produits qui contiennent de la Creapure comme ingrédient principal. Il s'agit de la créatine sous sa forme la plus pure et elle est souvent disponible sous forme de poudre, sans la texture crayeuse, ce qui la rend plus facile à consommer.

Si vous voyagez, pensez à prendre de la créatine sous forme de gélules. Elle est beaucoup plus facile à emporter avec vous que la forme en poudre, surtout si vous voyagez à l'étranger.

La créatine est présente dans très peu d'aliments, mais on la retrouve principalement dans la viande rouge, le porc, la volaille et le poisson. Vous trouverez très peu de créatine dans les produits laitiers, les œufs et les crustacés, bien qu'elle y soit présente. La créatine diminue également pendant la cuisson, sachez donc que plus votre viande est « bien cuite », moins elle sera présente.

La créatine se trouve principalement dans les viandes musculaires, notamment le foie, le cœur et les reins. Si vous êtes végétarien/végétalien , la créatine n'est peut-être pas pour vous. Vérifiez toujours les ingrédients sur l'emballage pour vous en assurer.

La dose recommandée de créatine est de 5 g par jour, avec 20 à 30 g de glucides pendant environ 1 mois.

Oméga 3 (huile de poisson) :

En bref, les oméga-3 sont parfaits pour la santé cardiaque, la réparation musculaire et la réduction de la douleur. Les principaux oméga-3 présents dans l’huile de poisson sont l’EPA (acide eicosapentaénoïque) et le DHA (acide docosahexaénoïque), qui sont excellents pour le cœur, car les oméga-3 réduisent l’inflammation chronique qui peut entraîner des maladies cardiaques. Tout le monde sait qu’un cœur fort et en bonne santé peut vous permettre de courir plus longtemps, que ce soit en course ou en général. Les oméga-3 sont également parfaits pour réparer ces petites déchirures musculaires que vous pouvez avoir pendant un exercice intensif. Non seulement ils réparent les muscles, mais ils aident à les renforcer, ce qui les rend moins susceptibles de se déchirer à nouveau, ce qui peut entraîner des blessures plus graves. Associés au repos, les oméga-3 sont parfaits pour les jours de repos entre les séances d’entraînement.

Ce qui est également étonnant avec les oméga-3, c'est qu'ils aident à prévenir les courbatures souvent ressenties après l'exercice. Les courbatures musculaires sont la réponse inflammatoire du corps aux déchirures musculaires, et les oméga-3 ont des effets anti-inflammatoires naturels, qui réduisent essentiellement les signaux envoyés au cerveau pour induire des douleurs musculaires, réduisant ainsi l'inflammation et la douleur générale après l'entraînement.

Ainsi, si vous cherchez à réduire vos douleurs musculaires après des séances d'entraînement intenses, recherchez les oméga-3, que l'on trouve principalement dans les poissons d'eau froide. Les oméga-3 contribuent également à augmenter l'oxydation des graisses pendant l'entraînement d'endurance, tout en diminuant l'oxydation des glucides. Cela signifie essentiellement que les oméga-3 vous aident à brûler plus de graisses pendant que vous pratiquez un exercice régulier, sans priver le corps des glucides dont il a besoin pour alimenter l'entraînement.

La quantité quotidienne recommandée d'oméga-3 est de 250 à 1 000 mg pour la plupart des personnes. Pour atteindre cet objectif, consommez deux portions de poisson riche en oméga-3 (thon, maquereau, saumon, etc.) par semaine ou prenez des compléments d'huile de poisson disponibles sous forme de comprimés. En plus de l'EPA et du DHA présents dans ces sources, les sources végétales d'oméga-3 comprennent les graines de lin, les graines de chia et les noix.

Fer:

Le fer aide les globules rouges du corps à transporter l'oxygène des poumons vers d'autres cellules dans tout le corps. L'apport quotidien recommandé en fer pour les hommes est de 10 grammes et pour les femmes de 15 grammes. Les femmes ont naturellement besoin de plus de fer que les hommes, mais il leur est parfois difficile d'en obtenir suffisamment par le biais de l'alimentation seule. Le fer est essentiel au processus de formation des globules rouges et une carence en fer peut entraîner le problème courant de l'anémie, qui se caractérise par une fatigue persistante et inévitable, ce qu'un athlète voudrait certainement éviter.

L'anémie est un problème assez courant, beaucoup plus fréquent chez les athlètes d'endurance (en particulier les coureurs) que dans la population générale. Elle est principalement due à la perte de fer due à la transpiration et à d'autres activités liées à l'exercice. Vous trouverez ci-dessous quelques excellentes sources alimentaires de fer :

  • Bœuf maigre
  • Huîtres
  • Poulet
  • Turquie
  • Haricots et lentilles
  • Tofu
  • Pommes de terre au four
  • Noix de cajou
  • Légumes à feuilles vert foncé (épinards, etc.)
  • Céréales de petit-déjeuner enrichies
  • Pain complet et enrichi

La carence en fer est tout à fait évitable grâce à un apport suffisant en fer dans votre alimentation générale. Les aliments ci-dessus sont naturellement riches en fer, bien que les comprimés de fer soient facilement disponibles et souvent recommandés par les professionnels de la santé, en raison de la difficulté de trouver suffisamment de fer dans votre alimentation. Les suppléments de fer ne doivent être pris que sous la surveillance d'un médecin et votre taux de fer peut être facilement détecté par une simple analyse sanguine. Des niveaux élevés de fer dans l'organisme sont toxiques et peuvent entraîner de graves problèmes de santé, alors consultez toujours un médecin avant de prendre des suppléments de fer. Les suppléments de fer ne sont pas recommandés pour les enfants.

Suppléments multivitaminés/multiminéraux :

Ces compléments alimentaires sont souvent considérés comme utiles pour combler les carences alimentaires. Bien que de nombreuses personnes parviennent à suivre un régime alimentaire très équilibré et bien suivi, certaines personnes peuvent trouver que la prise de multivitamines peut être un moyen de s'assurer qu'elles reçoivent toutes les vitamines dont leur corps a besoin. Si vous avez un régime alimentaire militant et bien équilibré et que vous savez que vous recevez toutes les vitamines recommandées, ne prenez pas ces compléments. Leur prise peut conduire à un « mégadosage », c'est-à-dire à un apport excessif en ce dont le corps a besoin. Vous devez également toujours éviter de prendre des multivitamines en remplacement d'un bon régime alimentaire.

Les meilleurs compléments multivitaminés à privilégier sont ceux que l'on appelle « compléments alimentaires ». Il s'agit de compléments qui contiennent des extraits d'aliments réels ainsi que des vitamines et des minéraux sous la forme que l'on trouve dans les aliments réels, au lieu de formes individuelles plus brutes de vitamines, que le corps traitera comme un produit chimique étranger. Il est préférable de prendre des multivitamines avec un repas, car cela facilite l'absorption.

Vitamine D :

La carence en vitamine D est un problème majeur dans toute la population générale. La vitamine D est liposoluble et est naturellement présente dans très peu d'aliments, c'est pourquoi elle est facilement disponible sous forme de comprimés et même sous forme d'injection. La vitamine D est également produite lorsque les rayons UV du soleil frappent la peau humaine et déclenchent la synthèse de vitamine D. La vitamine D peut être présentée au corps, mais elle doit passer par plusieurs processus dans le foie avant de pouvoir faire effet. La vitamine D est utile pour favoriser l'absorption du calcium dans l'intestin et aide à maintenir les concentrations de calcium et de phosphate (bonnes pour les os) et prévient des maladies telles que le rachitisme et l'ostéoporose. La vitamine D aide également le système immunitaire, la croissance cellulaire et la réduction de l'inflammation, ce qui est excellent pour l'exercice.

La principale source de vitamine D est la lumière du soleil, mais nous savons tous qu’il peut être de plus en plus difficile de compter sur le soleil. On a constaté que les personnes qui passent beaucoup de temps à l’extérieur (en particulier les athlètes) ont des niveaux plus élevés de vitamine D dans leur corps, et il est recommandé que nous essayions tous de sortir et de nous exposer directement au soleil pendant 10 à 15 minutes par semaine, pour essayer de stimuler la production naturelle de vitamine D en nous. Étant donné que de nombreuses personnes souffrent de faibles niveaux de vitamine D, des suppléments sont disponibles pour faciliter un peu la tâche, en particulier pendant les mois d’hiver.

Bien que la vitamine D puisse être disponible sous forme de comprimés, essayez de manger les aliments ci-dessous pour vous aider à augmenter vos niveaux de vitamine D :

  • Poissons gras, comme le thon, le maquereau et le saumon
  • Aliments enrichis en vitamine D – jus d’orange, lait de soja, céréales, etc.
  • Foie de boeuf
  • Fromage
  • Jaunes d'oeufs

Caféine:

La caféine n'est pas une substance chimique naturellement présente dans notre corps, mais elle peut nous aider énormément. À doses modestes, la caféine peut améliorer considérablement les performances et l'endurance pendant l'exercice. La caféine est couramment utilisée pour lutter contre la fatigue, nous rendre plus alertes et nous concentrer davantage. L'effet stimulant que nous ressentons lorsque nous consommons de la caféine provient principalement de la façon dont elle réagit avec nos récepteurs d'adénosine dans notre système nerveux. L'adénosine est présente dans notre système nerveux central et se lie à des récepteurs pour ralentir notre activité cérébrale, ce qui nous donne envie de dormir. Le rôle de l'adénosine est de favoriser une bonne oxygénation pendant le sommeil, mais elle peut parfois se produire lorsque nous ne le souhaitons pas. La caféine se lie aux récepteurs que l'adénosine souhaite, l'empêchant ainsi de nous ralentir. Elle accélère l'activité cérébrale, ce qui nous permet de nous sentir plus alertes et « prêts à partir ». La caféine incite également nos glandes pituitaires à libérer des hormones, qui à leur tour nous font produire plus d'adrénaline. Comme vous le savez probablement, l’adrénaline est l’hormone de « combat ou de fuite » qui augmente notre niveau d’attention et contribue réellement à améliorer notre niveau d’énergie.

La principale source de caféine se trouve généralement dans le café ou les boissons énergisantes. De nombreux triathlètes boivent des boissons énergisantes aux postes de ravitaillement pendant la partie course à pied d'une épreuve. Cela peut leur donner un petit regain d'énergie pour les aider à franchir la ligne d'arrivée.

Comme toujours, il est important de se rappeler que ces compléments doivent être intégrés à votre alimentation quotidienne et doivent être introduits progressivement. Il n’y a aucun avantage à prendre ces compléments en grande quantité le jour de la course. Et n’oubliez pas de les consommer avec modération. Consultez toujours un professionnel de la santé avant d’essayer quoi que ce soit de nouveau et ne contrevenez pas aux conseils médicaux. Nos corps réagissent tous différemment à différentes choses et il est important de se rappeler que les compléments ne doivent jamais être pris comme substitut de repas. Une alimentation bien équilibrée est la meilleure solution. Les compléments sont conçus pour accompagner un bon régime alimentaire et des programmes d’exercices bien pensés.

Nous voulons vous connaître , veuillez remplir le formulaire pour recevoir du contenu adapté à vos besoins.

Écrit par Catharyne Walton-Matthews

Images fournies par Lindy Health

 

 

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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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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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