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I’ve been speaking with some of the local pro triathletes here in Boulder, the
Mecca of triathlon, and asking them about what’s the secret to their speed. I
thought they’d say things like speed workouts, great nutrition, mental stamina
or EPO (just kidding guys and gals). It turns out that they all rave about core
strength…especially during base training. I was surprised to learn the pros use
yoga and pilates, among other ways, to build core strength.
Now to me core strength means being able to get out of bed without grunting.
Lucky my web friend Niki Dobbyn, who runs TriathaNewbie.com,
knows a lot more about the subject. So I’ve borrowed the following story about
core strength workouts. I think that it gives a great way to build strength,
plus I like the little pictures/diagrams. For some strange reason they make me
really smile:
We challenge ourselves with triathlons, training year round to keep our aerobic
levels and technical skills to a point where we can compete to our body's
potential, but sometimes we forget that not all of our bodies are made for the
wear and tear that accompanies such a demanding schedule. Professional athletes
have personal trainers, but the average triathletes have to listen to our
bodies and interpret the signals to our best ability. We all have aches and
pains that we deal with on a regular basis, and we work through them.
Occasionally though, we misinterprets the pain signals and try to push through
aches and pains that should be addressed and not pushed through.
One of the most common problems triathletes face is a weak lower back. If we
push though lower back pain instead of address it, there is a possibility that
we will have to discontinue working out altogether to recover from related
injuries. But if we can detect the weakness ahead of time, there are exercises
we can do to build up our lower back muscles before we injure them.
Warm Up:
Before you start these exercises, be sure that your body has had a sufficient
warm-up. You can walk for 15 minutes on a treadmill, go out for an easy 15
minute rollerblade or jog around the block a few times. Take a few minutes
afterwards to stretch out so that you do not pull any muscles while following
the exercise drills below.
Exercise 1: (see fig 1)
Grab an exercise ball and sit on it. Roll down the ball carefully until only
your neck and head are on the ball. Push your butt up so that your back is
aligned with your head and neck. Bend your knees and plant your feet firmly on
the floor. Try and keep your knees close to together. They don't have to touch.
If you are having pain in your knees, position them comfortably to avoid
injury.
Keep your body in position and raise both arms so that they are perpendicular to
your body. Keeping your left arm in place, lower the right arm down to your
side. Then bring it back up. Keeping your right arm in place, lower the left
arm down to your side. Then bring it back up. Be sure to keep your body posture
through these arm movements. Start out by completing 1 minute of these
exercises. Then, as you get better, move up to 2 minutes.
To challenge yourself even more, grab some stretchy bands and ask a friend to
help out or use a pole. Slide into the same position listed above, but have
your friend or the pole stand behind you and hold the stretchy band in the
middle while you hold the two ends. You will do the same exercise above, but
this time you will have resistance. This will work your core muscles,
specifically your lower back and butt muscles as well as simulate a
freestyle-like arm movement that will certainly strengthen your swim.
You can do this same exercise but change it up to work other muscles by having
the friend or the poll on the other side of you, standing down by your knees.
Instead of lowering each arm to your side like the exercise above, lower each
arm the opposite way and brush your biceps by your cheek. Make sure your arm is
straight and not bent. Again, start out doing 1 minute drills and move to 2
minutes as you get stronger. To get out of this position, let go of the
stretchy bands, put your hands on the floor and sit down carefully. Move the
ball away and stand when you are ready.
Exercise 2: (see fig 2)
Keep the exercise ball and rest only your calves and feet on it. The rest of
your body shou
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