Core training for triathletes can improve performance in all three sports--swimming, biking and running. The "core" is a collection of muscles in the abdominals and lower back that stabilize the body during athletic movements. Michael Ross, a sports chiropractor and USAT-certified coach, says the core helps support the arms and legs during the swim, bike and run in a triathlon. Adding specific core training to strength training and triathlon training programs can improve your overall performance in the triathlon.
Muscles
The core is a collection of muscles found in the torso from the abdominals, hips and lower back. Specific muscles in the abdominals include the rectus abdominis, responsible for trunk flexion; transverse abdominus, responsible for stabilizing the spine; and the internal obliques and external obliques, responsible for rotation. Muscles in the lower back include the erector spinae, responsible for posture. The hip flexors include the psoas major, rectus femoris and iliacus, responsible for hip flexion.
Function
The muscles of the core work together to perform a variety of functions, including stabilizing the spine and assisting in posture. During the triathlon, the core muscles stabilize and support the spine. For swimming, the core assists in torso rotation during each stroke. On the bike, the core helps to stabilize the body to eliminate wasted energy. During the run, the core stabilizes the hips for efficient strides.
Benefits
Triathlons can be won or lost by seconds. Each second could have been a result of lost energy and power during the swim, bike or run. With triathlon-specific core training, the energy and power can be used more efficiently resulting in improved times. As the race nears the end, fatigue can set in and the core can protect the body from injury by maintaining proper mechanics.
Exercises
Numerous exercises can train the core for triathlons. Example exercises that train the core for triathlons include pillar bridges, side plank holds and bicycle crunches.
For pillar bridges, start on your stomach with your forearms and toes on the ground. Press up so your stomach is off the ground and hold as long as possible.
For the side plank holds, start on one side with your forearm and foot on the ground. Keep your body straight at a 45-degree angle for as long as possible.
Perform the bicycle crunches by starting on your back with both feet off the ground. Hold both hands behind your head and rotate the shoulders as you bring one knee to the chest. Return to the starting position and repeat to the other side. For example, rotate to the left as you bring the left knee to the chest and touch the right elbow to the left knee.
Example Workout
To complete the triathlon-specific core training workout, take the three exercises--pillar bridges, side plank holds and bicycle crunches--and group them in a circuit. Start with pillar bridges and hold for 30 seconds, take a 10-second break and perform the side plan holds for 30 seconds on each side. Next, move to bicycle crunches and perform 20 repetitions. Rest for one minute and repeat for a total of three to four rounds. Perform the core training workout three to four days per week.
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