Core Strength Training For Triathlon

by Jen Adley

The value of core strength training for endurance athletes is often underestimated. You may have the belief that the strength you gain while swimming, biking and running is all you need. In reality, it is necessary to train the core muscles specifically in order to best maximize your performance. Core muscles are composed of the abdominal muscles as well as the lumbar, thoracic, and cervical regions of the spine (lower, middle and upper back, respectively). All four of these areas make up what we refer to as the ‘core' and provide stability, support, and a solid foundation for the rest of the body to function maximally. A strong core provides allows power generated in one region of the body to be transferred to another. Essentially, you swim, bike, and run FROM your core. If these muscles are weak, other muscles must take over and do their job (for which they are not designed for). Increased rotational, pelvic and lower back strength helps to make each swimming stroke, pedal stroke, and running stride more efficient and more powerful. 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. The constant change in terrain, pace and unstable footing when trail running requires that your core muscles keep you upright, balanced, and moving forward with good running technique. Training the specific core muscle groups of your core, will help to eliminate strength imbalances that can lead to shoulder, low back, hip, and knee pain and injury.

Building up your core strength takes as little as two to three 10-15 minute sessions per week continuously throughout the year. Below are a series of exercises that you can do in order to strengthen your core muscles. For the first three weeks, build up the amount of time spent on core strengthening up to a maximum of 15 minutes. You will then be able to maintain the strength by repeating the program 2-3 times per week. I recommended that you research different exercises to add or substitute into your program. This will continually challenge your core muscles in different ways. Variation of movement and stress allows for better core muscle strength adaptation.

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

• 15 seconds core exercise 1 /30 seconds rest
• 15 seconds #2 /30 seconds rest
• 15 seconds #3 /30 rest
• 15 seconds #4 /30 seconds rest
• 15 seconds #5 /30 seconds rest
• 15 seconds #6 /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

• 20seconds core exercise 1 /20 seconds rest
• 20 seconds #2 /20 seconds rest
• 20seconds #3 /20 rest
• 20seconds #4 /20 seconds rest
• 20seconds #5 /20 seconds rest
• 20seconds #6 / 20seconds rest
  

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

• 30seconds core exercise 1 /20 seconds rest
• 30 seconds #2 /15 seconds rest
• 30seconds #3 /15 seconds rest
• 30seconds #4 /15 seconds rest
• 30seconds #5 /15 seconds rest
• 30seconds #6 /15seconds rest
  
   

*Repeat three times as one continuous 18-minute session. Again you will notice that this week includes more work with less rest.

Below are some examples of core exercises for various muscles groups.  The exercises at the top of the page are for beginners and progress to more advanced exercises.