core training
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Tribro posted 3 years ago.
core strength is very important for endurance racing. It basically helps to keep your cycling/running form over the long periods of time when fatigue sets in a you begin to break down (i.e. start to slouch towards the end of the run). It basically focusing on abs, lower back, hip flexors, etc.
This isn't something you do a few weeks before the race. It should be a part of your training program. Some weight training in the base phase but core training should be year round. Many athletes are incorporating pilates and yoga into their programs to target these core areas. I know it's another thing to work on and who has the time to swim, bike, run, strength, core train... :) I certainly haven't been able to keep up with it all, but some day...
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HDTVKSS posted 3 years ago.
Gday,
Im only a newbie to Tri, but in MTB core training is essential , i just hope it carries thru to my Tri experience as well. i do core training twice a week, generally before work .
Personly im sure that Yoga and Pilates is really really good for u, but i dont think i could sit still for long enough to do them unfortunatley :( mite give them a crack one day and see how they go.Is it maybee worth getting a Yoga video or somthing and traning along with that as i dont have time to go to a class? or is it kinda a waste and u need pro instruction?
cheers,
g
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annietrick posted 3 years ago.
HDTVKSS- i've tried the yoga videos, and man are they boring. but i absoultely LOVE yoga classes. you really can get into a class... the peaceful music, the poses.. it's more challenging than you would think. give it a try... most yoga studios offer a free class for a first timer, so you can try it and see what you think for free! as for pilates, my roommate has a great video (she says, i've never done it) and i've never taken a pilates class, so you're on your own there... but if you try it, let me know! happy training!
:) annie
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trainDaBrain posted 3 years ago.
actually yoga classes can be very entertaining. I really did enjoy the last one I went to. My biggest worry when I go is how NOT to pass gas. That sounds bad, and I've been very successful, no embarassing moments for me yet, but it happens, so that always brings an element of uncertainty and risk :) You just never know who is going to be next. If you think about it, you really are working your abs a lot, and doing a lot of twisting... those poor intestines...
That's my thought for the day. Off to an orienteering event.
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panchotri posted 3 years ago.
I don't have time for a class, yoga or pilates, but I think that a confortable mat, a couple of weights a medicene ball it's good to start every morming in the leaving room. Do you know excersices for the core? I wasn't working-out in the mornings. Now I will if I want to improve!!
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panchotri posted 3 years ago.
I went to my gym over the weekend and I found these exercises for the lower body, chest and back. Be sure your program includes at least one core exercise from each of the three. I am NOT RECOMENDING any of these exercises since it’s the first time I’m going to work seriously in my core. But is just to give an idea of the type of exercises core training includes. I was trying to skip the gym for my core training but after reading these I guess I have to head for it.
Core Lower Body Exercises (upper legs and thighs, glutes and calves simultaneously)
1 back squat
2 front squat
3 barbell/dumbbell lunge
4 leg press
5 deadlift (not the straight-leg variation)
Core Chest Exercises (chest, shoulders, and triceps simultaneously)
1 bench pres (or dumbbells)
2 incline bench press ( or dumbbells)
3 decline bench press ( or dumbbells)
4 push-ups
5 dips
Core Back Exercises (upper back, lower back and biceps simultaneously)
1 wide-grip pull downa
2 underhand narrow-grip pull downs
3 bent over rows (barbell or dumbbells)
4 seated row (machine)
5 wide-grip Pull-up (over hand grip)
The body’s trunk (abs and lower back) is also exercised during many of the ones listed above. Lower back and abdominal exercises (crunches, back extension) should be performed last in a routine.
Have a healthy and safe core training.
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1515 days
annietrick posted 3 years ago.
that's a pretty good list to follow... just as an extra thought, try some of those chest and back exercises seated on a physioball (theraball... whatever the name, those big colored balls). this will force you to engage your abs and back muscles to maintain your posture while you're focusing more specifically on other muscle groups. which is really more functional, since no muscle group works in isolation. there are lots of fun variations for a more functional workout, maybe look into a session with a personal trainer for some new ideas. (or if you want, i can give you some of the ones i do, let me know). and for abs, try using the physioball or a medicine ball to "kick it up a notch" :)
also, i tried my roomie's pilates video workout this weekend. i did the beginner one, and the challenge was coordinating the movements rather than getting a good workout..... or so i thought until today. i guess i worked my body after all, cause i'm sore. so i'm interested to see what i can get out of pilates once i've mastered the moves.
happy training!
:) annie
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panchotri posted 3 years ago.
I did a full week of core training. I went through the repetitions, did the medicine ball, stretch and yoga. I'm sore! My abs hurt. My unused muscles were activated but feel good. But I need different workouts routines so annietrick I'll be happy to take your offer. :rolleyes:
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Tribro posted 3 years ago.
good for you man. nice work. I forgot to add a link in my original post to some articles I found a while back on core/strength training. they may help with more exercise ideas:
http://www.trifuel.com/articles/index.php?PID=8
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PrinceofClydes posted 3 years ago.
panchotri wrote:
I went to my gym over the weekend and I found these exercises for the lower body, chest and back. Be sure your program includes at least one core exercise from each of the three.Core Lower Body Exercises (upper legs and thighs, glutes and calves simultaneously)
1 back squat
2 front squat
3 barbell/dumbbell lunge
4 leg press
5 deadlift (not the straight-leg variation)
Core Chest Exercises (chest, shoulders, and triceps simultaneously)
1 bench pres (or dumbbells)
2 incline bench press ( or dumbbells)
3 decline bench press ( or dumbbells)
4 push-ups
5 dips
Core Back Exercises (upper back, lower back and biceps simultaneously)
1 wide-grip pull downa
2 underhand narrow-grip pull downs
3 bent over rows (barbell or dumbbells)
4 seated row (machine)
5 wide-grip Pull-up (over hand grip)Have a healthy and safe core training.
Hey Panchotri, buddy,
let me add a word of caution in the interests of clarity here.
The above are NOT "core" exercises. They are "BASIC" strength exercises.
CORE does NOT mean BASIC.
Over the forty odd years I have been surveying the fitness/athletics scene, as a professional, as a teacher/coach and participant I have seen a lot of fad-ism, you know, "fashions" that come and go. The phrase "core training" has surfaced recently and is now all the rage among the people who make money off the ignorant public, most of whom buy their "Abdominizers" and "thigh-masters" for 6 easy payments of $29.95 just to store them under their beds. These people love to make up or steal phrases to toss around like buzzwords and jargon.
The exercises listed above are all "basic" strength exercises aimed at 3 primary muscle groups of the body. These are not "core" exercises. The body's "core" is the mid-section between hips and sternum, front to back. It is what connects the upper body to the lower body.
Any activity that uses all of the body to one degree or another will be affected by the weakest link. For most of us this is the middle of the body - "the core." Having powerful chest, arms and shoulders and powerful thighs to drive those pedals won't be as effective if you have a weak lower back and abdomen, right? Similarly, having legs that can run all day is no help if your back fatigues too soon, and it's the abs that support the spine from the front. Didja notice Kelly Holmes six-pack at the Olympics? She may be the best middle-distance runner ever. Or try swimming with a gut muscle pull? You can't do it. In multi-sport we need those "core muscles" to be as strong and as fit as our quads and shoulders.
Crunches, twisties, side-bends, performed upright;
and
back arches performed lying prone or supine - these are the "cobra," a yoga move, and the "wrestler's bridge" (but done on the shoulders not the neck)
and stretches, as swimmers do pulling the arms behind you, are "core" strength builders.
Sure heavy squats or dead lifts will improve core strength, but as a by-product and they carry other risks. If "core-muscle" strength is what you want then exercise those muscles.
all the best,
PoC
"Pain doesn't last, chicks dig scars, glory is forever!"
- Shane Falco.
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panchotri posted 3 years ago.
PoC thanks for the clarification and I know what you mean I have one of those machines for the abs somewhere in the garage. tribo the link has plenty to work out. I'm in my transition weeks so have time to spare in the gym and try out the exercises.
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annietrick posted 3 years ago.
here's some great core exercises that i do (but that's not me in the pics... ;) )theraball core exercises
less intense core exercises
(although, if you try bridging on a ball, lifting one leg... man oh man is that tough.. or full plank with alternating leg lifts... whew!)
enjoy!
:) annie
I understand that core training includes work-outs to the muscles of the trunk and pelvis. For trunk I understand the chest. These muscles are responsible for maintaining stability of the spine and pelvis, correct? Now a day everybody is training the core muscles. Olympians mentioned all the times. Why underline so much core training? I do some core exercises before a run or ride or on an easy day but never put so much importance on int. If I should put more time doing core training, when is the time? Weeks before a race, at the beginning of the season? For how long? Day, weeks or mixed.