Triathlete Stretching and Mobility Plan
Stretching and mobility is essential for triathletes to enhance flexibility, improve range of motion, and prevent injuries across all three disciplines—swimming, cycling, and running. Regular stretching helps maintain proper posture, reduce muscle tightness, and promote recovery, allowing you to train harder and perform better. Incorporating dynamic stretching before workouts and static stretching afterward keeps your body primed for endurance and efficiency. Prioritize mobility to stay strong, injury-free, and race-ready!
When to Stretch?
- Dynamic stretching: Before workouts to warm up.
- Static stretching & mobility work: After workouts or on rest days to aid recovery.
Pre-Workout Dynamic Warm-Up (5–10 Minutes)
Before training, focus on dynamic movements to activate muscles and improve range of motion.
🔹 Arm Circles & Swings – 30 sec each (For swimming mobility)
🔹 Leg Swings (Front & Side-to-Side) – 10 reps each leg
🔹 Hip Openers (Knee Circles) – 10 reps per side
🔹 High Knees & Butt Kicks – 30 sec each (For running warm-up)
🔹 Bodyweight Squats & Lunges – 10 reps each (For cycling & running)
🔹 Torso Twists & Shoulder Rotations – 10 reps
Post-Workout Static Stretching Routine (10–15 Minutes)
After training, hold each stretch for 30–60 seconds, focusing on deep breaths.
For Swimming (Shoulders, Lats, Chest, Back)
✅ Chest & Shoulder Stretch – Hands on a wall, lean forward.
✅ Lat Stretch (Child’s Pose or Wall Stretch) – Lengthen arms forward.
✅ Triceps Stretch – Pull elbow behind head.
For Cycling (Hips, Quads, Lower Back, Hamstrings)
✅ Hip Flexor Stretch – Lunge forward, press hips down.
✅ Quad Stretch – Pull foot to glutes, keep knees together.
✅ Lower Back Stretch (Cat-Cow or Seated Forward Fold) – Hold & breathe.
For Running (Hamstrings, Calves, Glutes, Hips)
✅ Hamstring Stretch – Reach for toes or elevate foot on a surface.
✅ Calf Stretch (Wall or Downward Dog) – Keep heel down.
✅ Figure-4 Glute Stretch – Cross ankle over knee, sit into the stretch.
Mobility Drills (2–3x Per Week)
💪 Foam Rolling – Quads, calves, IT band, upper back (5–10 min)
🦵 Hip Mobility Work – 90/90 hip switches, deep squat holds
🏊 Shoulder Mobility – Resistance band stretches, Y-T-W drills
🚴 Ankle Mobility – Heel-to-toe walks, ankle circles