Hitting the Gym for Triathletes
Hitting the gym and doing some weights is a great way to develop strength and avoid injury.
Slide show: Core exercises with a fitness ball ★★★★★
A very well explained and documented series covering what would be for most people the fundamental core exercises that can be done on a fitness ball.
13 slides covering 11 different exercises, each with an explanation and associated images.
Slide show: Core exercises strengthen abs and other core muscles ★★★★★
Here's a well put together core workout routine that I think covers what for most tri folks would be some basic core movements. It is well documented and includes clear images.
The second slide discusses the contraction of your transversus abdominis, something I think is lost on many beginners and people who haven't tried pilates or yoga. Many people have to practise a bit to learn how to properly contract only this muscle and not contract the external abdominal muscles (rectus abdminus and obliques) as well.
Core Training ★★★★★
The "core" of the body is simply what's between the shoulders and hips. Which basically leaves you with the trunk and pelvis. As I stated in an earlier article on low back strengthening, if you have a stable trunk you will be able to move you arms and legs better and with less injury...
Here's a great article that explains well what is meant by core, and provides some more advanced drills then the usual sit ups and such. Starting with the plank (a.k.a. 'toes and elbows'), he goes into the side plank, or side isocore, and then offers some drills from those starting points.
Core Work Ideas ★★★★
I call this "Around the world" because it works all of your core muscle groups. There are 15 different core techniques to this routine - 3 for each side...
Justin Macguire lays out a starting point for core work
, which consists of 15 different excersizes that work to hit the full core area. Some great animated pictures to help you get the idea of how to do each exercise.
Core Strength Training for Triathletes ★★★★
A nice set of exercises and a some information about core training is provided by Beginner Triathlete.
After a short introduction to what your core muscles really are, author Manny Escalante from Crucible Fitness provides a six week core strengthening workout routine, complete with images of how to do the exercises.
Core exercises: Beyond your average abs routine ★★★
Linked up largely for the image of the core muscle group and the short discussion on Understanding your core
.
Core Strength Training ★★
Most experienced triathletes are aware of how important core strength training is. I know I wish I knew just how important it was back in 2001, as I was finishing the run portion of Ironman Canada and my core muscles were numb (did I mention they were almost too tired to breath after the race?).
Anyways, in case there was any doubt, this article over at tri-ecoach provides a quick overview of how important core strength is and where it comes into play.
