The Core of the Matter

Everyone is talking about Core Strength these days.  It seems like all they want is a strong core, and beautiful six pack abs.  Well ok fine and dandy for some, but my belief is that we as humans need to have a strong core for support in our everyday activities (ADL’s) and sporting activities.  Through the strong core and a healthy diet yes you can have beautiful six pack abs, but does it make you run faster, swim more efficiently, bike longer? Quite simply, Yes. However, a more detailed explanation is needed.

Let’s begin with our ‘core’ muscles and what they consist of.  Our core consists of the muscles that both stabilize and mobilize our trunk, so these muscles include all of the abdominal muscle groups (deep, superficial, lateral, medial, superior and inferior), the gluteal group, hamstrings, low back musculature, hip flexors, and quadriceps. Below is a detailed picture of all the "core" muscles.

Basically stated all the muscles that fall between the chest and the knees are in some way involved in our “Core”.  When these muscles are all functioning properly they can provide an individual with many positive performance benefits. These positive benefits include but are not limited to injury prevention, improved balance, support of better posture; in relation to sport, it will improve your efficiency, and increase your stability and stamina thus improving your sports performance. Increasing your core strength will allow you to go further without fatiguing as quickly because you have a stronger platform off of which you can perform your activities.

Here is an analogy for you to ponder.  Imagine a tree with a trunk so thin you could wrap your arms around it, then look up the tree and notice its branches which are much thicker than the trunk.  The branches by themselves are strong indeed, but when the wind gusts up and blows the branches so hard that the trunk bows and breaks due to the weight of the branches and lack of stability in the truck.   The same is true for us, if our core is weak and our extremities are strong we can push hard or run fast but at some point there will be that one movement that puts so much stress on your core, more so than it can handle and now you have an injury.  This doesn’t sound good right?  Right!

So there are a few questions to ask.  How often do we need to spend focusing on our core muscles with strength specific exercises and what specific exercises should we be focusing on?  I wish I could give you a simple answer, but that isn’t possible because we all have different needs.  However based on what I deal with most often, that being the endurance athlete I will base my answer there.

Spending about 2 hours a week (in half hour segments to start if needed) on core strength training is ideal for an individual that might be training 10 or more hours a week. Gradually add this into your training if this is new to you however. Your training session should include upper and lower body strength training which ultimately engages the core in order to perform the exercises as well. As you improve, you can add more core specific work into your routine.

Rather than plain sit-ups, a few triathlon specific core exercises are listed below.  Give them a try who knows what improvements you may see in your next event. And, if you are looking for a fun yet challenging core only workout try (http://www.youtube.com/watch?v=NNqD5aENR8A ) it will be a challenge I guarantee.  

Plank and hold for 30-90 seconds

Frog Plank, hold plank on hands or elbows begin by rotating right knee away from body and bringing it up toward your right elbow, set foot back in place and repeat with left leg.  Continue alternating knees till you reach 15-30 repetitions per side

Plank with feet on stability ball and begin to bring your knees to your chest by rolling your feet in on the ball.

Side Plank on the ground, hold for 30-90 seconds

Push ups

Chest Press single arm laying on a stability ball, holding a bridge with hips

Single Leg Bridge

Bridge and hold with feet marching

Dead Lifts

Front Squats

Bent Over Unsupported Dumbbell Rows

Kettle Bell Halos

Kettle bell Swings

And the list can go on and on…

So build time into your training routine to add core strength training and your improvements will not only show up in your performance but your health and longevity in the sport will increase too.

If you have questions please feel free to contact me at VeloFit@gmail.com

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