Training Plan: Returning to Swimming After a Break
A 3-week plan for returning to swimming after a few weeks (or months, or years) out of the water.
Our extensive triathlon training content includes tips for athletes of all levels (from newbie to seasoned pro), training plans for every distance (from super-sprint to Ironman), and advice from the true experts in the sport.
A 3-week plan for returning to swimming after a few weeks (or months, or years) out of the water.
While taking a break right now is encouraged, taking too long could wreak havoc with your plans if you're looking to hit the start line early in 2022.
Incredible athletes like Olympic gold medalist Gwen Jorgensen and 70.3 World Championships runner-up Ben Kanute are using this unique metric to measure their practical multisport strength. Check out the "gym age" test, learn why it's crucial for triathletes, and find out how you can "age up."
Start the preseason with a bang in the new year, and join us for our free, four-week multisport mobility bootcamp to help build functional movement and tri-specific strength.
Is running by time or by distance actually the same thing? (Yes...and no.)
And how it leads to better performance.
Is there anything better than a warm bowl of soup after a cold winter run? Our friends at Clean Eating have compiled a list of 10 mouthwatering soup recipes to fill your belly and refuel your muscles.
Designating a time instead of a distance for a set lets everyone swim together—and rest at the same time so you won’t miss any gossip.
Try these strengthening stretches to get stronger limbs.
Take a cue from the pros and add a few mobility and strength exercises each day to prevent injury and run better.
Best done on a trainer or the spin bike at your gym, this cadence-focused bike workout mixes up the RPMs to help build strength and pedal stroke efficiency.
Determining helmet safety requires testing, so we tested six helmets beyond the certification tests required to sell bicycle helmets.
Whether it's intentional or not, you're already squatting every day. Now's the time to put some intentionality behind this powerful strength move.
Does everyone's year-end Strava roundup have you feeling inadequate? Don't fall into this comparison trap! Instead, use sport psychology tips for channeling your energy into making your next year your best yet.
Minimalist shoes may have a place in your quiver of running shoes after all - even if you're a devotee of super-cushioned shoes for training and racing.
Get in the holiday spirit and knock out a solid swim session with this creative set.
Toe yoga? Tippy twists? These exercises have weird names, but they're seriously effective at reducing shin pain in runners and triathletes.
Put a spin on your treadmill test set with this interval session that will help the miles fly by.
Navigating this season can be tough as an athlete. How much training should you do during the holidays? Coach Marilyn Chychota explains how to balance training and merry-making.
Waiting for the sun, chasing peaches, or riding at all costs, where do you draw the line?
A pair of experiments find that mice choose to run less after taking antibiotics, even though their endurance is unchanged.
Triathletes can get more out of winter training. It’s the season to build strength and power on the bike. Here’s how.
Triathlete contributor and swimming all-star Sara McLarty provides a workout for you to take to the pool this weekend.
Not all foundational strength comes in the form of pumping iron in a gym. As it turns out, there might be advantages to wearing a weight vest during a run workout.
Beat the winter blues with this bike trainer workout that features everything from all-out sprints to a steady time trial.
For a successful season next year, experts agree that you need to be methodical about race selection. We have the steps (and a printable worksheet) on how to do it right.
Improving tissue length and joint mobility through the ankle can dramatically help your swim kick.
The best swimmers in the world are masters at feeling the water. What the heck does that mean? How can we learn to do it, too?
Chin up. You don’t have to dread the months ahead. Running through the darker months can have a different vibe and tempo, and that's okay.
New research finds that, all else being equal, runners don’t have more gastrointestinal problems than cyclists.
Every Friday we bring you a swim workout from coach Sara McLarty so you have new ideas to take to the pool.
Researchers have spent years trying to solve the pain puzzle—with mixed results. We unpack the complex relationship between endurance athletes and pain.
We tapped Olympian and gutsy long-course pro Ben Kanute’s form and strength coach for this creative swim, bike, and run mobility routine.
Work, family, training - you've got a lot on your plate. That's why we’ve packed this one-week meal plan with plenty of antioxidant-rich veggies, protein, and healthy fats to crank up your energy.
No Kona? No problem. Get creative with some fun multisport events that don’t end in “-onman.”
Stair running worked for Rocky. Could it work for you, too?
This week's set is full of funky movements that will prepare you for the unpredictable reality of an open-water swim.
Most endurance athletes don't truly understand the concept of "threshold" - and their training is suffering for it. Dr. Philip Skiba explains the science of this critical training measurement.
Endurance athletes make bigger improvements following a flexible workout schedule, rather than sticking with a predetermined one.
"I'm looking for affordable exercise equipment and have come across resistance bands, but I have no idea how I'd use them. What are the best resistance band exercises?"
There's no shortage of triathletes in their 40s and 50s - but is triathlon really the clichéd midlife crisis, or something else entirely?
Wellness trends often rely on catchy jargon, complex methods for optimizing health and fitness, and unsustainable practices. But simpler is usually better when it comes to developing a routine.
Instead of suffering through the swim to get to the bike and run, learn to embrace this first crucial leg and set yourself up for a successful triathlon.
Try this ladder set to improve pace control over a long swim and make sure you conserve enough energy to finish strong!
New data shows that, unlike a car, you can’t perform well with a half-full fuel tank.
The Walnut Creek Masters Swim gathers every Thanksgiving morning for a special four-course "buffet" of swimming—and we've got the recipe for the first two courses.
What you need to know about racing back-to-back (to-back-to-back) days.
Not everyone can flip turn in the pool—and that's OK. Check out our guide to open turns.
From new precision surgery techniques to biologic options, a bum knee no longer needs to put you on the bench. Here's what endurance athletes need to know about knee replacement surgery.
Here’s how to identify and respect your body’s limits as you work to improve your hip mobility.
Unwise lifestyle choices jacked up the amount of bad fat in my bloodstream. Could I fix this by getting back in the saddle and eating right?
This swim workout from coach Sara McLarty will help you learn how to make the most of the speed changes that happen throughout the swim portion of a triathlon race.
Instability puts strain on your Achilles tendon. Train your body to support your stride from the feet up using these exercises for Achilles injury prevention.
With short days and cold months approaching, we break down the best indoor cycling platforms and apps you could be using this winter.
This helpful tool can be used to set training zones and track performance gains over time. Understand more about power-to-weight ratio using our charts and expert tips from coaches Joe Friel and Dan Plews.
Everything triathletes need to get the most out of your indoor training experience: indoor cycling workouts, treadmill sets, gear reviews, and more.
Even though we're entering off-season mode, it's still worthwhile to include some short speed work from time to time.
From monster mileage to extremely high cadence riding to superfood-only fads, triathletes are easy picking when it comes to training trends that might not actually work that well. We look back at the history of "magic bullet" training methodology and ask the most important question of all: What were we thinking?
How to keep your six-pack and upper back engaged while trapped on all-day videocalls to best benefit your swim, bike, and run.
A new study looks at why side stitches happen in runners - and it has nothing to do with your fitness level or what you ate before your workout.
Research suggests that we might be missing out on powerful mental health benefits by choosing to train indoors versus natural outdoor environments.
Stiff and unstable hips put strain on your hamstrings. Use these self-tests, stretches, and exercises to assess hip mobility, posture and rotational strength.
Struggling with a certain phase of your swim stroke? It's time to incorporate single-arm drills into your sets.
Improve your swim technique as well as your aerobic fitness with this relaxed pool workout.
It may be time to rethink the “off-season” and join TriDot’s Preseason Project.
A great running stride isn’t learned by focusing on your footstrike or cadence - it develops as you improve your body’s strength and mobility.
"I used to watch so many triathletes do silly things in the weight room, thinking: ‘Why are they doing that?’ so I started creating a thought process around how I could help them."
Breathing to both sides of your body becomes even more important when you move from the pool to the open water.
You’re most vulnerable to falling ill 72 hours post-race. Here’s how to avoid it.
Hilma intends to win over prospective customers with an astonishingly wide range of sizes.
Pick a set based on your experience level and give this workout a try this weekend!
Approximately half of athletes who menstruate are using a hormonal contraceptive. How does using hormonal birth control affect athletic performance? We asked the experts to break down what we know - and don't know - about hormonal contraceptives for endurance athletes.
Learning to cue a tall, balanced run posture, combined with strategic, specific core training, is the path to improving your run form, alleviate pain, bolster training durability, and find seconds on the clock.
What does it take to go from Olympic-distance phenom to the top step of the 70.3 World Championships? Taylor Knibb's coach, Ian O'Brien shares the little details that added up to a big win in St. George, including workout instructions for three key sessions ahead of her race.
Enjoy mixing up the terrain and the intensity with this off-season run session.
“Everyone just bows to the Norwegians, and we were like: ‘F**k that!’ If you’re not going out there to really test yourself against the best, and people that everyone says are better than you, then why are you even doing the sport?"
Nate Helming explains why you should be practicing how to breathe every day—and it's harder than it sounds.
This spooky interval workout will leave your nerves frayed and your shoulders feeling like ghosts.
Boost your bike fitness—and improve your cadence—with this targeted session.
Make sure to keep it fun — plus other tips from coach Marilyn Chychota.
Bored in the pool? This weekend's workout from coach Sara McLarty includes a fun and challenging drill you probably have never tried before.
Enjoy hitting some higher intensity power bursts that'll get you working hard in this session.
Sodaro and coach Dan Plews reveal three sessions that helped this Kona rookie break the tape at the 2022 Ironman World Championship.
Everyday activities can put a strain on the complex muscles in your shoulder. Give them the care they need with these stretches for tight shoulders.
Your timing chip is one of the most important pieces of gear you'll wear on race day. But what if it falls off in the swim, or if you miss a timing mat on the course? Don't panic - the experts are here to help.
No, flat abs are not a true indicator of how strong you are.
This monthly test set can help you gauge where you are in speed and fitness.
If you’ve experienced burning pain in the forefoot that radiates into the toes, you may have what’s called Morton’s neuroma.
Applying more effort to the second half of the bike in a race is a powerful strategy, but it's also powerfully hard to pull off.
The pull-up is more than just a cool trick to show off in the gym - it will help you become a stronger swimmer, too. These moves will help you safely progress until you’ve got the exercise down.