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Source: LifeSport
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In the past there has been much debate about the benefits of core strength training for triathletes. Some people feel that the strength you gain while swimming, biking and running will give you all the specific core strength you will need in order to be a good triathlete while other people feel that you must train the core muscles specifically and separately in order to best maximize their benefit to you as an athlete. However, athletes and coaches are beginning to understand the importance of a strong core after years of ignoring it, or underestimating it. Core muscles are composed of the abdominal muscles, the lumbar region, or lower back, and the thoracic and cervical region of the spine (mid and upper, respectively). All four of these areas make up what we refer to as the core and provide stability, support, and a solid base for the rest of the body to function maximally. A strong tight core provides a solid foundation through which power generated in one region of the body is transferred to another. The body roll of swimming is initiated at the core, so that the legs and shoulders rotate in unison. An engaged core will transfer the power of your upper body down to your pedals as you climb. A strong core helps maintain run posture and facilitates turnover through the hip flexors.

How do you go about getting a stronger core and when is a good time of year to do it? Although the time-constrained triathlete cannot afford to exclude this part of their training they also don't always have the time to investigate the correct exercises to do as well as make the time to go to the gym to get in a core training session. However, building up your core strength takes as little as two to three 15 minute sessions per week continuously throughout the year and it is not necessary to have any special equipment in order to get the job done. You can do these sessions at home or perhaps on the pool deck after a swim workout. It's up to you; just get them done.

Here are a series of exercises that you can do in order to strengthen your core muscles. You will need a clock with an easy seconds hand to read or have your wristwatch placed somewhere where you will be able to see it easily for all of the exercises. For the first three weeks you will build up the amount of time spent on your core up to a maximum of 18 minutes and then all you need to do it maintain this program by repeating it twice per week.

Week One: complete three times in the week with at least a day off in between sessions
V-Ups or Sky Reaches for 15 seconds, 30 seconds rest, Sky Reach for 15 seconds, 30 seconds rest, Front Bridge for 15 seconds, 30 rest, Right Side Bridge for 15 seconds, 30 seconds rest, Left Side Bridge for 15 seconds, 30 seconds rest, Front Bridge with Leg lift for 15 seconds, 30 seconds rest. *Repeat three times as one continuous 18-minute session.

Week Two: complete three times in the week with at least a day off in between sessions
V-Ups or Sky Reaches for 20 seconds, 20 seconds rest, Sky Reach for 20 seconds, 20 seconds rest, Front Bridge for 20 seconds, 20 rest, Right Side Bridge for 20 seconds, 20 seconds rest, Left Side Bridge for 20 seconds, 20 seconds rest, Front Bridge with Leg lift for 20 seconds, 20 seconds rest. *Repeat three times as one continuous 15-minute session. You will notice that this week includes more work with less rest. Keep up the dedication to your core.

Week Three: complete three times in the week with at least a day off in between sessions

V-Ups or Sky Reaches for 30 seconds, 15 seconds rest, Sky Reach for 30 seconds, 15 seconds rest, Front Bridge for 30 seconds, 15 rest, Right Side Bridge for 30 seconds, 15 seconds rest, Left Side Bridge for 30 seconds, 15 seconds rest, Front Bridge with Leg lift for 30 seconds, 15 seconds rest. *Repeat three times as one continuous 18-minute session. Again you will notice that this week includes more work with less rest.

Exercise Explanations:
V-Ups = Lie flat on your back and completely stretched out. Bring your arms in and shoulders forward while simultaneously bringing your legs up until your hands make contact with your feet and then go back into the stretched out position. Continue this up and down motion until the time is up and remember to use your abdominal muscles. Keep your legs and arms straight.

Sky Reaches = Knees bent/feet flat on floor. Bring arms up even with your chest, reaching up towards the sky. Keep arms straight. Pick a point above and reach for it. Your shoulders will come off the ground a few inches. Come back slowly.

Side and Front Bridges = Lay on your right side. Prop yourself on your right hand, and balance on the side of your right foot. Bring your whole body off the ground (only contact points are the hand and foot). Once balanced, lift your left arm so that it points straight up. For more of a challenge lift the left leg so that there is separation between the left and right leg. As you master this skill, combine the leg raise and the arm raise.

After following this three-week program you will be able to reduce the sessions to twice per week. You will be on a maintenance program and if you have the time research some different exercises that continue to challenge your core in different ways. Occasional variation of movement allows for better core muscle strength adaptation.

thanks to Suzanne Weckend for her contribution to this piece.

Lance Watson
LifeSport

Over the past 20 years, Lance Watson has coached a number of Ironman and Olympic Games Champions.

Beginner and experienced triathletes can contact him at LifeSport Coaching (coach@LifeSport.ca) or visit LifeSport.ca.