Core Strength Circuit for Triathletes

Triathlete Specific Core Strengthening Circuit

  Triathletes, runners & cyclists, spend majority of their time training the three disciplines: swim, bike & run. Far too often, we see athletes who are injured in some way, most often from overuse and poor bio-mechanics that could be prevented by developing their core strength. With weak core stabilizing muscles, it won't matter how fast you can swim, bike or run if you are injured. Also, a strong core will allow you to transmit power more effectively and generate a stronger forward motion (which equates to faster race times!!!)

   This routine is meant to strengthen muscles specific for triathletes and transfers directly to the swim bike and run.
   Before any gym session, this is a routine that I give my athletes to perform to fire up the core. This can also be done before any swim, bike or run session. It's best done in the morning, as we all know how the day can slip away & the motivation is harder to find the later the day gets.

   Do this routine 2-3 days a week and you will quickly start to feel noticeable gains in your stability, balance, strength and power. Once the foundation is developed, you can start adding plyometric moves into the routine, further strengthening power output and speed.
   This is a routine that I have been doing for years. It was shared with me by my friend and fellow Ironman coach Steven Bentley. Now it is my pleasure to share it with the athletes whom I coach because it is THAT GOOD! One time through the circuit takes about 8-10 minutes. 

How to Perform the Routine

Warm up for 5 minutes with easy jogging, jumping rope or stationary bike.

Use a watch and do each exercise for 30 seconds

Alternate between a strengthening exercise and a core exercise.

Be sure to contract your core by pulling your abdominal muscles in toward your spine.

Focus on keeping your glutes and groin tight throughout the routine

Start with doing 2 sets & progress to 3 sets of the routine done 2-3 times a week.

Here are the Exercises to Do

1. Single leg standing squats (30’)
2. Stiff arm over ball (30’)
3. Medicine Ball Chop (1”)
4. External Oblique Twists – feet on ball (30’)
5. One-Legged drop lunges (1”)
6. Push ups  (30’)
7. Right Leg Hip Flexors/Extensors (1”)
8. Left Leg Hip Flexors/Extensors (1”)
9. Superman  (30’)
10. Rear Rows on Physio Ball (30’)
11. Hamstring curl on ball (30’)
12. Jacknife (30’)

Demonstration Video

(It's ok to laugh :)

I made this video a very long time ago!!

Definitions or Exercises

Single Leg Standing Squats

Do as many as you can for 30 seconds on one leg, then switch to the other leg.

Stiff Arm over Ball

Basically a plank on a medicine ball. Clench all the muscles tight for 30 seconds.

Medicine Ball Chop

Medicine ball in hands, take from over head of one shoulder across body to opposite side lower leg & back up as many times as you can for 30 seconds, then switch sides.

External Oblique Twists

Push-up position, shins on top of physio ball. Rotate at hips, stacking feet upon each other.  Hold the position for 2 seconds then rotate to the other side. Working core & balance.  

One-legged drop lunges

Use a bench to rest one leg behind you, weight on other leg. Drop into a lunge, careful to keep knee aligned with foot, raise back up & repeat. Switch to other side.

Push-ups On Physio Ball

Push-ups can start on the floor & progress to using hands on the ball as you get stronger as this forces you to engage your core more.

Hip Flexors/Extensors

-Flexors

Attach weight machine cable or physio band to your right ankle.  Walk away from anchor point until you feel tension in the cable/band.  Stand on left foot and drive right leg forward and up leading with the knee.  Hold this position for half a second then kick right foot forward hinging from the knee and drop leg down to the ground before returning to start position to repeat.  Do this for 20-30seconds then spin around facing towards the anchor point to do extensors.

-Extensors

Facing towards the anchor point with cable/band attached to your right ankle walk backwards away from anchor point till you have tension.  Standing on your left foot drive your right leg backwards as far as you can while standing upright.  You should really feel this in your right glute muscle.  Hold the contraction at the back end for half a second then return to starting position to repeat.

Switch legs and repeat

Superman

-In table top position, with your hands and feet on the floor extend the opposite foot and hand as far forward and back as possible.  Hold for 2-3 seconds then switch sides.  

Rear Rows on Physio Ball

-With feet on the ground and chest on the ball raise your hands out to the side and back slightly while holding light dumbbells or pulling physio bands.  You can keep your elbows bent on this movement.

Hamstring curl on ball

– With your upper back on the ground and your heels on the top of the ball extend the ball out away from your body, hold for a second then bring back towards you as close to your bum as possible, hold for a second then repeat.  Keep hips as high as possible at all times.

Jacknife

In push up position with ankles on physio ball, contract you abdominal muscles, raise your hips bringing the ball towards your chest, then lowering your hips back to plank and repeat.

Stay Strong!!

Coach Robyn

Tamara's Inspiring Journey to Ironman Chattanooga

This year I have had the privilege to work with a wonderful friend and athlete.

East Ridge Bicycle Triathlon Team

Her name is Tamara and her story is extraordinary. On September 25 2016, she will celebrate the journey at Ironman Chattanooga with a 2.4 mile swim in the Tennessee River, bike 116 miles in the Chattanooga Valley & run a full marathon while her city of friends cheer her name. My heart overflows with joy to be part of her journey. Getting to the starting line of an Ironman triathlon, is no easy task for anyone. There is suffering & difficulties along the way. Many people do not make it to race day. It takes deep passion & commitment to keep pushing when the body & mind want to quit. Heart & soul will carry you through when you want something bad enough. Below is Tamara's story. She is a member of East Ridge Bicycles Triathlon Team. What she doesn't mention is that earlier this summer, she battled serious injury and training took a back seat as she focused on healing so that she could be healthy for race day. Her mental strength is inspirational.

Tamara's story, told by Tamara:

September marks an anniversary for me that many people don’t know about. I will be 41 this Friday and looking forward to participating in my first IM. I wanted to share how I began my IM journey.

My journey actually started in September 2005, when I had a mental breakdown which finally led to my diagnosis of Bipolar disorder. Immediately, my wonderful husband sought treatment for me and during many years of therapy and medicine, I am who I am today. I admit this has been a long and difficulty journey but I am so thankful for a supportive husband, family, friends and the Lord. I would not be where I am today without His and their amazing, unconditional love. After being diagnosed, my therapist encouraged me to begin an exercise program.

I began running in 2006 hoping to release enough endorphins to be somewhat stable. I continued until 2007 where I began to be discouraged so I quit. In 2010, I learned of a program called Run For God by Mitchell Hollis. This is when I became literally crazy. I began running 5ks, 10ks, 15ks, Half Marathons, Split Marathon, Marathons, and Ragnar. During these many years, I have struggled with many injuries. It was in 2014 that I sustained a left calf injury that led to PT. The Physical therapist recommended I find a new hobby. One day I went to pick up my medication from my pharmacist, who is also a very good friend, She asked, “I have you ever done a Triathlon.” I said, no. She said, “Chattanooga is hosting a Half Ironman.” At that moment I told her I would check into. You guessed it, I began the Crazy world of Triathlons in 2015.

I participated in a Sprint Triathlon in April, Half IM in May and many Olympic Triathlons that following season. In September 2015, I signed up for Chattanooga Full IM.

My journey began in 2005 with mental healing but I can say that my true journey began the day I signed up for IM. I have struggled mentally and physically for many years but the JOY that comes from meeting new people, learning and listening to others stories of how they became an Ironman, the opportunity to encourage others is why I can say I am thankful that God has given me the mental and physical ability to hopefully on September 25, 2016, I will here my name Tamara Edwards you are an IronMan.

My Ironman journey isn’t just about the mental and physical aspect but the spiritual, too. I give praise to the Lord who gives me strength and endurance each day. This IM journey wouldn’t have been possible without knowing and trusting in him. On race day, I will mark upon my heart this verse, “Commit your way to the Lord, Trust in Him, and He will.” Psalm 37:5

Special Thank you to so many people, I hope that sharing my IM story others will find the strength to go beyond and mental and physical restrictions to becoming an Ironman. Ironman isn’t just a race it is a life of experiences.

Tamara

Please Cheer extra loud when you see Tamara on the course next week!!