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Photography by Kevin Light
Partner core training for the multisport athlete.
When it comes to core strength, we are all different. It’s hard to find as good a training partner for core as we have for running or biking. So what’s a middle-pack, Iron-distance tri girl to do when her core strength partner is an elite male 30:06 ten-kilometre runner?
Every triathlete must do core strength training, whether through specific exercises or a program like Pilates or yoga. Triathlon experts Kevin Cutjar, head coach of Impact Coaching in Penticton, and Dave Smit, a strength and conditioning coach and Ironguides Method Certified Triathlon coach in Victoria, British Columbia, both profess the benefits of better core strength.
“Triathletes benefit greatly from improved core strength through increased power and the ability to maintain an efficient posture and good form during longer events. Although the benefits of a strong torso may vary depending on the type of event, be it short course, off-road, or Ironman distance, every triathlete needs to consider core training,” says Cutjar, also an elite Ironman athlete.
Smit adds that core strength “provides improvements in efficiency, reduces potential for injury, acts as a recovery tool, and serves to promote an anabolic environment, thus eliminating the constant muscle breakdown that can occur due to high-volume endurance training.”
In Smit’s practice he helps athletes focus on areas of the body that are critical to optimal swimming, biking, and running ability: hip flexors, glutes (hip extensors), prime movers of the abdominal region (rectus abdominis), as well as the trunk stabilizers (quadratus lumborum). Weakness in these areas compromises efficiency and can predispose an athlete to injury.
Finding the time or motivation to squeeze in another session between swim, bike, or run can be tough; that’s why it’s great to have a partner. But when you have a partner who differs in background or sport, it’s good to know that there will be subtle differences in your core strength requirements.
Victoria elite runner David Jackson and I have been able to combine differing needs and still do a fun, challenging workout together without becoming too competitive—unless, of course, you are talking “core war” exercises. Then all bets are off.
Foundations
He Said:
Core strength has become a significant part of my overall running program. I began doing some core exercise for my lower back when I started experiencing pain at the end of long runs. I’ve realized the importance of the core in maintaining good running form and sought guidance from coaches, Web sites, and books. I try to do core three to four times a week for about thirty minutes.
She Said:
I wouldn’t dare consider attempting an ultra-endurance training regime without first hitting the gym for strength training and specific core exercises to keep injury potential at bay and improve my efficiency and stamina when it comes time to do the long, grinding sessions. I’ve used Web sites, books, and other trainers to build a variety of exercises to keep the core challenged. I do core two to four times a week for about twenty minutes at the end of weight-training sessions.
Partner Training
He Said:
Like running, it is often more enjoyable doing core workouts with a training partner. But core workouts can become competitive. As a triathlete and rower, Lisa often has the advantage when it comes to upper body exercises. As a distance runner who doesn’t need great upper body strength, I would feel bad outdoing her at these exercises.
She Said:
He tries, and I try to go easy on him.
He Said:
Lisa uses Coach Gordo’s term “core wars” when we have competitions involving different plank exercises to see how many rounds of thirty-second repeats we can hold in each position. Needless to say, since I’m a lot stronger in this area I would usually win these contests; however, I do let her win once in a while so she won’t be too discouraged.
She Said:
After several minutes of the thirty-second repeats shifting from standard plank to rotation plank, I throw in my ace and suggest a few push-ups between the standard and rotation plank positions. I know David wishes they were girl push-ups, but I have an Ironman reputation to live up to.
Exercises
Seated Arm Pump.
Individual Favourite Exercises
His:
The core exercises I include in my program come from need (prevent back injury) and convenience (most can be done at home without any equipment). To keep it interesting, I like variety.
For my lower back, I like Supermans: Start lying face down with your arms extended in front of you. Raise both your right arm and your left leg a few inches off the ground. Hold five to ten seconds, then return to starting position and shift to your left arm and your right leg, repeating cycle five to ten times.
For upper body, I will do Seated Arm Pumps: Sitting on a mat, take a light dumbbell in each hand and do the arm running motion for thirty seconds to one minute at a time, then rest the same, repeating three to five times.
Hers:
Because there is a lot more core engagement for swimming and triathlon than running, my favourite exercises involve multiple points of challenge or balance. Thus, the Advanced Push-up using the wobble board (hands) and Bosu Ball or stability ball (feet) is at the top of my list.
Core War
Rotation Plank.
Start in the standard plank position for thirty seconds, rotate to a side plank position for thirty seconds, immediately back to the standard position for thirty seconds, and then rotate to your other side for thirty seconds. As you get stronger you can continue this pattern for up to six minutes.
Plank with Push-ups
Start in the standard plank position for thirty seconds, then complete five push-ups, and finish off with thirty seconds in the standard plank position. Again, as you get stronger you can challenge yourself to perform this pattern for a longer period.
Remember to focus on form and engage your core muscles.
About the Authors and Photographer
Lisa Lynam is a freelance writer and ten-time Ironman finisher based in Victoria, British Columbia. Lynam is the author of Triathlon for Women: A Mind-Body-Spirit Approach for Female Athletes.
David Jackson, of Victoria, British Columbia, is a member of the Prairie Inn Harriers. Coached by Jon Brown and sponsored by Saucony Canada, Jackson ran a 66:37 half-marathon in 2008.
Kevin Light won a gold medal at the 2008 Summer Olympic Games in the men's eight as a member of the Canadian Olympic Rowing team. |
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