Triathlete Core Training To Take Your Racing To The Next Level

In reading triathlon magazines or websites you are probably familiar with triathlete

core training and the concepts behind core training which involves functional multi sport training of all the muscles that attach to the pelvic girdle.

This article will out line what you need to do as a triathlete to have a strong core.

First of all, understand the importance of the torso complex in multi-sport training. Proper "downhill" swimming involves constantly pressing the chest or shoulders down towards the bottom of the pool, relying on a light, albeit constant, downward contraction in the ab muscles and a resistive contraction to upward movement in the low back muscles. Both the flutter kick and stroke actions in the legs and arms also rely on light, repetitive contractions in the oblique and pelvic floor muscles. In the bicycle portion, the low back must maintain a consistent extension force against the weight of the upper body and the shoulders, unless you are in the aero position during the entire ride, which is unlikely. Proper running cadence, with a slight forward lean and a proud posture, again involves repetitive, light contractions in the ab musculature.

Due to the demands of triathlon on the torso 8-10 reps with heavy weight for low back and abs will do little to benefit for a triathlete. The Focus should be on balance with light weight and higher reps last for at least 1 minute. Here is an example

Bicycle crunches= 25 per side

Superman= 20- arch the the back towards the sky and lift the legs off the ground as high as you can while laying face down.

Mountain climbers: 20 to each side - make sure that you are in a completely extended, "plank" position, and that knees come as close to elbows as possible.

6 inch crunches= 20 do these super slow

For a great 30 minute triathlete core core routine, complete all these exercises as a circuit, moving from one exercise to the next with as little rest as possible. Perform the circuit 3x. A workout such as this should only be performed 3 times per week at the most, and for many active multi-sport athletes, once per week should be sufficient to induce both endurance, strength, and balance gains in the core musculature that will make you a better triathlete.

by: Ben Greenfield.

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