Training for a triathlon requires a combination of workouts, ranging from swimming, cycling and running, along with strength training. However, one of the most important, but often overlooked elements to the training program are ab workouts. These build the core and abdominal strength and stamina to improve your overall training efforts and triathlon performance.
Benefits
Your abs and core include superficial and deep muscles that are involved with the stability and support for your entire body. By incorporating ab workouts into your triathlon training program, the strength, stability and stamina of your abs are improved and that leads to improved posture and efficiency while swimming, cycling and running. Strong abs help to link the upper body with the lower body for proper form and technique for each discipline.
Exercises
The triathlon ab workouts can include a wide range of exercises, but some sport-specific exercises are ideal for triathletes. These exercises focus on movement patterns used during each sport of the triathlon. Basic situps and crunches should be in the triathlon ab workouts, along with rotational and stability exercises. Sample exercises include side bridges, leg lifts, side crunches and rotational situps. Adding a stability ball or medicine balls can add resistance and variations for advanced triathletes.
Workouts
Implementing ab workouts into your triathlon training program is essential for maximizing the overall effectiveness of the training program. A sample training schedule includes three workouts for each sport, including swimming, cycling, running and strength training. The best time to perform ab workouts is during the weekly strength training workouts. However, you can also add a short ab workout to the end of any swimming, cycling or running workout.
Warning
With the demands of the triathlon training program, you are at a higher risk of overtraining and injuries than if you were training for one disciplines. Following the strict training schedule and nutrition plan, however, can reduce the potential for overtraining and injuries, by allowing your body to rest and recover between workouts. Consulting a professional triathlon coach, if necessary, can help you design a personalized triathlon training schedule based on your fitness level, ability level and goals.
References
- Core Performance; 5 Training Secrets for Triathletes; Pete Williams; June 2009
- Military.com Fitness Center; Triathlon Training; Stew Smith
- Sports Fitness Advisor; Triathlon Training Section; Phil Davies
- Beginner Triathlete; Core Strength Training for Triathletes; Manny Escalante
- Hornet Juice; The Ultimate Ab Workout For Triathletes; November 2010
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