Training
TRAIN YOUR CORE TO BOOST PERFORMANCE
Six key moves to improve stability and mobility of hips, torso and shoulders
By Pete Williams
Triathletes are notorious for focusing solely on swimming, biking and running. Because of that time commitment, they often ignore much-needed core strengthening work. That’s a shame, since such routines not only make them more powerful in multisport but also less susceptible to injury and long-term deterioration.
The danger with heavy endurance training is continuing to run with a body that is moving inefficiently, putting strain on the joints through poor mechanics, muscle imbalances, and a lack of flexibility and mobility. Like a car out of alignment, it eventually will break down.
Athletes with great core strength, which is to say stability and mobility through the hips, torso and shoulders, move in perfect harmony from head to toe. That results in fewer “energy leaks” and allows them to put more force into the ground or pedal or water and propel themselves forward. There’s less risk of injury.
Most triathletes obsess about bicycle equipment, making expensive upgrades and performing routine maintenance. Before you can consider any of that, you have to make sure you have the best frame to build from.
The same is true of your body, the most vital piece of equipment in a triathlete’s arsenal. By spending just 15 minutes a day on addressing your core, you can get a huge return in terms of performance and injury reduction.
Here are a few core strengthening moves to work into your weekly routines:
KNEE HUG:
HOW TO DO IT: From a standing position, lift your left knee to your chest and grab below the knee with your hands. Pull the left knee as close to your chest as possible while squeezing your right glute (butt cheek). Return to standing position and repeat on the other side. Alternate for 10 reps per side.
WHY DO IT? The knee hug stretches your glutes, hamstrings and hip flexors.
WHEN TO DO IT? At the beginning of a core routine or before swimming, biking or running. It’s also great to do on the beach pre-race.
GLUTE BRIDGE:
HOW TO DO IT: Lie face up on the ground with knees bent 90 degrees and feet flat. Pulling your bellybutton in, squeeze your glutes and lift hips toward the sky. Only your shoulders and feet remain on the ground. Hold for two seconds, lower hips to the ground without touching, and repeat for 10 reps.
WHY DO IT? This activates your glutes, which often get shut down because we sit on them all day at work.
WHEN TO DO IT? At the beginning of a core routine or before swimming, biking or running. It’s also great to do on the beach pre-race.
26 USA TRIATHLON SUMMER 2013
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