Coach Gemma Dobson is standing on the beach wearing ZONE3 swimskin

Conseils et exercices de natation pour le triathlon avec l'entraîneur Gemma Dobson

Les meilleurs conseils et exercices de natation pour le triathlon à intégrer à votre entraînement

Gemma est inébranlable dans le monde du triathlon, représentant la Grande-Bretagne au niveau des groupes d'âge depuis plus d'une décennie.


Après avoir eu deux enfants, elle est revenue plus forte et plus rapide. Le parcours de Gemma est celui de surmonter des défis et de célébrer de grandes victoires.

Elle entraîne des athlètes depuis les débutants jusqu'aux qualifications mondiales et européennes, leur permettant de jongler avec leur vie familiale, professionnelle et sociale chargée avec un entraînement de triathlon efficace et pratique.

« Chaque séance de natation que je conçois est remplie d'exercices pour perfectionner la technique, car on n'est jamais trop rapide pour s'améliorer ! Voici quelques-uns de mes conseils et exercices préférés que j'utilise et que je partage quotidiennement avec mes athlètes, pour les aider à écraser leur entraînement et à briller le jour de la course. »


Vous trouverez ci-dessous la partie de la technique de nage sur laquelle vous concentrer, pourquoi elle est importante et quel exercice de natation vous aidera à l'améliorer.


Traction sous-marine/Capture initiale :

L'avant-bras vertical précoce (EVF) est un terme courant utilisé pour parler de lever le coude pendant la phase de traction sous l'eau de votre coup. Vous voulez une grande surface qui agit comme votre pagaie, qui s'étend du bout des doigts jusqu'à votre coude, et vous voulez vous tenir dans l'eau avec cette « pagaie » le plus longtemps possible. Pour ce faire, il est utile de lever votre coude après être entré dans l'eau en utilisant « EVF ».

Exercice : Récupération sous-marine
  

Commencez avec un bras tendu vers l'avant et l'autre bras à vos côtés. Maintenant, en même temps, votre bras avant commence la phase initiale de capture/traction tandis que votre autre main s'étend lentement vers l'avant en restant près de votre corps et en se mettant dans sa position prête à tirer. Votre concentration est sur le bras qui tire et travaille sur la capture initiale/« EVF ».

Pensez à utiliser votre propre « pagaie » personnelle pour vraiment saisir l’eau et gardez le bout de vos doigts pointés vers le fond de la piscine. Vos bras ne sortent jamais de l’eau pour cet exercice, c’est donc comme une pagaie pour chien, mais vous vous étirez complètement vers l’avant et repoussez l’eau jusqu’au bout. Vous pouvez mettre un tuba pendant cet exercice si vous ne voulez pas penser à quand respirer, sinon, respirez quand vous le feriez normalement.

Respiration: 

Il y a quelques points à prendre en compte lorsque vous respirez. Gardez la tête dans une position neutre (face au fond de la piscine et les yeux légèrement vers l'avant) et ne bougez la tête que lorsque vous vous préparez à respirer. Lorsque vous respirez, tournez la tête sur le côté, mais essayez de garder un masque sous l'eau. Cela vous aidera à vous assurer que vous ne tournez pas trop la tête . De plus, une fois que vous avez repris votre souffle et que votre tête est de nouveau sous l'eau, commencez à expirer lentement par la bouche et le nez. Retenir votre souffle peut exercer une pression supplémentaire sur votre corps, alors essayez d'être aussi détendu que possible avec votre respiration.

Exercice : Freestyle sur planche 

Prenez votre planche et vos palmes pour cet exercice. Poussez sur le mur en tenant votre planche en bas. Commencez à nager en nage libre, mais commencez et terminez chaque mouvement en tenant la planche (faites donc un mouvement avec votre bras droit, saisissez le bas de la planche, puis faites un mouvement avec votre bras gauche). Tous les trois mouvements, prenez une inspiration sur le côté et pensez à garder votre masque inférieur sous l'eau. Après avoir repris votre souffle, remettez votre tête en position neutre et expirez lentement jusqu'à ce que vous soyez prêt à faire votre prochain mouvement.





L'entraîneuse Gemma Dobson court dans la mer en portant un maillot de bain ZONE3

Entraînement de la hanche : 

Bien que certaines personnes puissent penser que vous nagez en nage libre à plat ventre, vous nagez en fait sur le côté en raison de la rotation constante du corps et vous êtes plus aérodynamique dans l'eau sur le côté. Concentrez-vous sur le démarrage de votre rotation avec vos hanches et dirigez chaque hanche vers le fond de la piscine (en alternant à droite puis à gauche). Votre rotation ne doit pas nécessairement être à un angle de 90 degrés, mais plutôt à un angle de 45 degrés. Lorsque vous souhaitez augmenter le rythme de vos bras, pensez à faire tourner vos hanches plus rapidement.

Exercice : rotation du corps 

Cet exercice se fait avec les mains à vos côtés et vous pouvez utiliser des palmes et un tuba pour vous concentrer uniquement sur votre rotation. Tout ce que vous allez faire, c'est donner des coups de pied et faire pivoter votre corps d'un côté à l'autre . Pensez à pousser chaque hanche vers le fond de la piscine, une à la fois. C'est également un excellent exercice pour travailler sur la position de votre corps. Vous pouvez jouer avec la position de votre tête et voir comment cela affecte le reste de votre corps. Essayez de garder la tête baissée, les yeux légèrement relevés et de garder vos hanches au-dessus de l'eau.

Gros tirage et engagement latéral : 

En observant de nombreux triathlètes nager, j’ai remarqué qu’ils nagent de manière courte, c’est-à-dire en tirant de petites longueurs au lieu de tirer de manière longue et complète. Vous devez vous assurer que vous utilisez votre « pagaie » personnelle (du bout des doigts au coude) et que vous poussez l’eau jusqu’au-delà de votre hanche. Une autre chose à laquelle il faut penser est d’engager vos grands dorsaux pour vous assurer d’obtenir une traction forte . Vos grands dorsaux vous aideront à attraper l’eau au début et continueront à vous aider tout au long de votre traction.

Exercice : Tenez votre pagaie 

Au lieu de mettre vos pagaies sur vos mains avec la sangle, vous tenez le haut de votre pagaie avec vos doigts de sorte que votre paume et votre poignet soient sur votre pagaie. Nagez en nage libre régulière avec votre main sur votre pagaie et sentez comment vous êtes obligé de vraiment saisir l'eau , d'engager vos dorsaux et de pousser l'eau jusqu'au-delà de vos hanches. Nagez un 200 en tenant votre pagaie, puis un 200 sans la pagaie, en essayant d'avoir la même sensation que lorsque vous faisiez l'exercice.

 

Observation en eau libre : 

Il est très important pour les triathlètes d'apprendre à viser les bouées de manière fluide et efficace. Lorsque vous êtes en eau libre et que vous essayez de nager en ligne la plus droite possible, vous devez viser les bouées souvent. J'ai tendance à viser tous les 4 à 6 mouvements, il est donc important de m'assurer que je le fais d'une manière qui n'a pas d'effet négatif sur mon mouvement.

Pour voir, regardez vers l'avant en sortant les yeux de l'eau, puis tournez la tête pour respirer en un seul mouvement. Si vous vous apprêtez à respirer vers la gauche, regardez vers l'avant et regardez lorsque votre bras droit commence à sortir de l'eau. Commencez à tourner la tête vers la gauche pour respirer sur le côté lorsque votre bras entre dans l'eau.

Exercice : Repérage de la piscine 

La meilleure façon de s'entraîner à viser les bouées est de viser dans la piscine. Placez un cône orange, ou quelque chose de similaire, au bout du couloir et entraînez-vous à viser tous les quelques mouvements. Plus vous vous entraînerez, plus vous vous améliorerez et plus vous nagerez vite en eau libre.

Ergo Swim Training Hand Paddles - ZONE3 UK

Ergo Swim Training Pagaies à main

25.00
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Lunettes de natation Venator-X

45.00
27.00

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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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