The Importance of Core and Flexibility Training for Triathletes

A common problem for triathletes is how to fit in training for three sports on top of work and family life. With such a focus on ‘swim, bike, run’ training, it is very easy to forget that flexibility and core stability are just as important as clocking up the miles.

Core Stability

Core stability refers to the corset of muscles, which provide inner strength and support, stabilizing your pelvic and torso area.  For example, the area highlighted in the figure 1 below is the TVA (Transversus Abdominis) – one of the key inner unit core muscles.
 

Figure 1 – The TVA

By being strong in this region you will create a stable platform in which you can build a strong and effective outer shell.

One way to assess if you have good core stability is by thinking about your running style.  Do you waste energy when you run because of poor posture or technique?  Have you ever struggled to improve running times despite lots of training?  By having good core stability you will be able to control your hip and pelvis more effectively whilst you are running, and because you won’t be constantly correcting compensations it will help prevent injury and loss of valuable energy.

Alternatively, how much upper body movement or side-to-side hip movement do you have when cycling?  If you have ever watched Lance Armstrong on a turbo trainer, you will see he has virtually no upper body movement, which in no small part is due to his core strength. 

In swimming core stability of the hip and torso is also important.  For example, as your hips rotate and drive the body forward you need optimal control through the core because without it the hips can drop in the water and slow up your swim time.

Flexibility

It is also important to keep your muscles at their optimum length through flexibility training. Think about how long you spend sitting down when riding your bike, sat in the car or behind a desk at work.  This will cause your hip flexors, which attach from your spine to the front of your leg, to become short and tight.  If you do not stretch these muscles and bring them back them to their natural length it will negatively affect posture, running technique, power and it will increase the chances of injury. 

Other muscles that need to be stretched regularly are the calves in your lower leg, which often get tight through running; and your ‘lats’, or Latissimus Dorsi, a large muscle (as shown in Figure 2 below) which gives swimmers that broad v-shape in the back.    

Figure 2 – The Latissimus Dorsi

On top of stretching, another important flexibility tool is the ‘foam roller’.  Like sports massage, which is a real must for any triathlete, the foam roller is a way to get rid of small knots and adhesions within a muscle.  This simple training tool can be integrated into your daily routine and the results are so good, you might even get addicted!

So what can you do to fit these components into your training schedule?  Well, foam rolling is normally recommended prior to exercise.  But it can also be performed at any time of the day, including after your workout, or in the evening if you’re watching TV.  Core training is most useful when built into your gym session.  But you can consciously activate the core at moments throughout the day by drawing the belly button in towards the spine.

Karen Gordon is a Sports Massage Therapist, Personal Trainer & Exercise Specialist.  For more information on how Karen can help you achieve your goals contact the SOS Centre Weybridge today by calling 01932 837733.