Is it possible to train for a triathlon if you don't have access to a pool? One endurance expert thinks so, and we decided to put his technique to the test.
When it comes to the way I sweat, I'm a creature of habit and comfort. My weekly routine—a combination of yoga, dance, and HIIT—adds up to a well-rounded schedule that feels physically and mentally satisfying. Competing in an endurance race, I've always known, is not for me. It's for the really strong-willed people, I thought, and yet I can't shake my fascination with the discipline and sacrifice exerted by people who live to compete.
Arthur Thomas is a one of those people. You know—the super committed. A veteran of no less than 78 half marathons, a myriad of full marathons, two triathlons, and one 50km ultra marathon, he specializes in helping clients prepare for extreme feats of endurance. If anybody can help me shake things up and summon my inner competitor, it's this guy.
Apprehensively clutching a strawberry Gatorade, I meet Thomas at Titan Fitness Studios where he works as a group training coach. He's about to show me, on this slippery day in snowy New York, how you can still effectively train for the ultimate physical test—a triathlon—using just the equipment in your gym. His technique is ideal for beginners like me who are looking to introduce their bodies to the experience of combining three different cardiovascular exercises in close succession.
We start on the rower and I work for 15 minutes while Thomas explains the parallels between rowing and swimming. "Of course nothing compares to the pool," he says. "Getting kicked in the face by the guy in front of you isn't something you can replicate at the studio, but what you can achieve is similar exertion and range of motion. Every pull imitates a stroke in the water."
My hip flexors are already begging for mercy when he moves me to the mat for crunches and leg lifts. Thomas is a big believer in core work as a vital component of distance training because "it improves posture and breathing efficiency while you're running," and good form can give you a much-needed competitive edge when you're traversing long distances.
Next up is cycling using the Assault bike—the old school air resistance machine with handles. Your grandparents probably had one in the basement at some point. According to Thomas' theory, this back-and-forward pumping motion echoes the movements of a road bike, making you work harder to maintain balance with every push of your palm. On my final sprint, as the fan picks up speed, my flushed-with-exertion face is blasted by the wind. My quads are burning and my heart is pounding. If I closed my eyes, I could almost be outside on the streets or track.
Following another tough abs interlude, it's onto the treadmill. My legs feel like jelly at first, but as they grow accustomed to the sudden change in motion, I find my stride and pick up speed. Thomas adjusts the incline every few minutes to imitate the hill climbs of a triathlon route, and by the end I'm breathless even though I know he's gone easy on me.
Although I won't be signing up for an Ironman just yet (that's a 2.4-mile swim, 112-mile bike ride, and 26.2-mile run, whew) I did enjoy the combination of rowing, cycling, and running—a tough trio that kept my body guessing and challenged my typical exercise habits. As Thomas likes to say, "Train insane or remain the same."
If you're a beginner training for a sprint triathlon (that's a 500-meter swim, 10-mile ride, and 3-mile run) this technique could really help on days when you can't access a pool or when weather conditions are too precarious to train outside. (Of course, you'll want to practice in the pool and on the bike too.) Here's how to try the method in your own gym:
If you can't swim, row.
Time: 15 to 20 minutes
Why it works: Your back, chest, and posterior deltoids will all be working like they would in a crawl, and each press away with the legs is like a kick.
Move as you cycle.
Time: 15 to 20 minutes
Why it works: Using an air resistance bike or standing up as you cycle creates a movement experience that's similar to biking on the open road.
Elevate your run.
Time: 15 to 20 minutes
Why it works: Experimenting with incline intervals will prepare you for the hills you'll encounter on an outdoor race route.
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