The 2018 Guide to Good Health is here! FIND LOCAL DOCTORS & HEAR FROM EXPERTS close


Google+ Pinterest LinkedIn Tumblr +

Training For A Triathlon

3 Exercises
to Improve Your Performance

By Ryan Nail


Split Lunge Jumps

When performing split lunge jumps, start in a lunge position with separated legs at 90-degree angles. Make sure to keep your shoulders aligned over your hips and your knees directly over your ankles. From this position, jump in the air for height and switch feet into the opposite lunge position. When jumping, make sure you press through the front heel and bring the back knee straight down to two inches above the ground. This motion will simulate riding on your bike, gaining strength with every jump.

Zipper Pulls

Using a weight between 5 and 15lbs, depending on female or male, begin on your knees. From this position, bring your arms in an upward motion as if you are zipping up your jacket. Keeping your elbows high, straighten your arms above your head and reach out in an outward motion until you come back to the original position. This will simulate your swimming motion. To do a more advanced move, try it while balancing on a BOSU ball.

Single Leg Burpees

While standing on one leg, hop forward for a distance. Land softly and immediately jump back into a one legged push-up position. From there, use your abdominal muscles and arm strength to bring both of your feet back together in a standing position. Try this about 15 yards, 10 or so burpees, on the same leg. Then, repeat motion on opposite leg. To do a more advanced version, add a push up while in the push up position. This exercise will help increase your speed and balance.

By adding these exercises to your daily routine, you will swim stronger, peddle faster and run harder! Always remember hard work pays off!


Ryan Nail
Owner, CoreFit Training
When training for a triathlon, you put a lot of time and heart into mastering not just the physical, but the mental as well. This experience entails pushing yourself on all levels to reach new heights. In order to further yourself, to mentally feel confident with your training, and to achieve success, you have to gain a strong foundation. Here are some exercises to better perform on the swim, bike and run.




  1. Have you ever thought about adding a little bit more than just your articles?
    I mean, what you say is valuable and everything. But think about if you added some great visuals or video clips
    to give your posts more, “pop”! Your content
    is excellent but with images and video clips, this site
    could certainly be one of the greatest in its field.
    Awesome blog! 0mniartist asmr

  2. Hello there, just became alert to your blog through Google, and found that it is really informative.

    I am gonna watch out for brussels. I’ll appreciate if you continue this
    in future. Numerous people will be benefited from your
    writing. Cheers! 0mniartist asmr

  3. Hey would you mind letting me know which web host you’re utilizing?
    I’ve loaded your blog in 3 different web browsers and I must say this
    blog loads a lot faster then most. Can you suggest a good hosting
    provider at a reasonable price? Many thanks, I appreciate it!

    asmr 0mniartist

  4. When I initially commented I appear to have clicked the -Notify me
    when new comments are added- checkbox and now whenever a comment
    is added I receive 4 emails with the same comment.

    There has to be an easy method you are able to remove me
    from that service? Thanks a lot! 0mniartist asmr

  5. My partner and I absolutely love your blog and find a lot of
    your post’s to be just what I’m looking for.
    Do you offer guest writers to write content to suit
    your needs? I wouldn’t mind creating a post or elaborating on a lot of the subjects you write regarding here.
    Again, awesome site!

  6. Hello there I am so delighted I found your blog,
    I really found you by error, while I was
    looking on Yahoo for something else, Anyways I am here now and would just like to say cheers for a tremendous post and a all round enjoyable blog (I also love the theme/design), I don’t have time to look over it all at the minute but I have saved
    it and also added in your RSS feeds, so when I have
    time I will be back to read more, Please do keep up the awesome work.

  7. I like what you guys are up too. Such clever work and exposure!
    Keep up the very good works guys I’ve incorporated
    you guys to my personal blogroll.

  8. Your style is very unique compared to other people I have read stuff from.
    I appreciate you for posting when you have the
    opportunity, Guess I’ll just book mark this site.

  9. Greetings! Very useful advice in this particular post!
    It’s the little changes that make the largest changes. Thanks a lot for

  10. Thanks a bunch for sharing this with all people you actually realize what you’re talking about!
    Bookmarked. Please also talk over with my web site =).
    We could have a hyperlink change contract among us

  11. An intriguing discussion is worth comment. I believe that you ought to write more on this subject, it might not
    be a taboo subject but typically people don’t speak about such issues.
    To the next! Many thanks!!

  12. You can definitely see your expertise in the article you write.
    The arena hopes for more passionate writers
    such as you who aren’t afraid to say how they believe.
    All the time go after your heart.

  13. Your style is very unique in comparison to other people I have read stuff from.

    I appreciate you for posting when you have the opportunity,
    Guess I will just bookmark this site.

  14. scoliosis
    Your style is very unique in comparison to other folks I’ve read
    stuff from. Thanks for posting when you’ve got the opportunity, Guess I
    will just book mark this page. scoliosis

  15. scoliosis
    Hello there I am so excited I found your webpage, I
    really found you by mistake, while I was browsing on Digg
    for something else, Anyways I am here now and would just like to say many thanks for a incredible post and a all round interesting blog (I also love the theme/design), I don’t have time to go through it all at the minute but
    I have bookmarked it and also included your RSS
    feeds, so when I have time I will be back to read much more, Please
    do keep up the great jo. scoliosis

  16. scoliosis
    Nice post. I learn something new and challenging on websites
    I stumbleupon every day. It’s always helpful to read through
    content from other writers and use something from other websites.

  17. dating sites
    Nice post. I learn something new and challenging on sites I stumbleupon everyday.

    It will always be exciting to read articles from other writers and practice a little something
    from their web sites. dating sites

  18. I don’t even know how I ended up here, but I thought this
    post was great. I do not know who you are but certainly
    you’re going to a famous blogger if you are not already 😉 Cheers!

  19. Pretty nice post. I just stumbled upon your weblog and wanted to say
    that I have really enjoyed browsing your blog posts.
    In any case I’ll be subscribing to your rss feed and I hope you
    write again soon!

  20. My brother suggested I may like this website. He used to be entirely right.
    This submit truly made my day. You can not imagine just how a lot time I had spent for this
    info! Thanks!

  21. Hi, I think your site might be having browser compatibility issues.
    When I look at your blog site in Ie, it looks fine but when opening in Internet Explorer, it
    has some overlapping. I just wanted to give you a quick heads up!
    Other then that, excellent blog!

  22. Hey there fantastic blog! Does running a blog like this take a massive amount work?
    I’ve very little expertise in programming however I was hoping to start my own blog soon.
    Anyway, if you have any ideas or tips for new blog owners please share.
    I understand this is off subject nevertheless I just wanted to ask.

  23. Spot on with this write-up, I actually feel this website needs far more attention.
    I’ll probably be back again to read through more, thanks for
    the advice!

Leave A Reply