What is Core Strength?
Previously published
As we head into our racing season, it is essential to have not only a solid aerobic training base but also a strong, balanced, and flexible body. Unfortunately, one of the most forgotten areas to strengthen for multi-sport athletes is our core. Core strength is not only important for the flexibility of the trunk area, but also helps activate these muscles and helps coordinate them in sport-specific movements.
The entire trunk area comprises 29 core muscles which include the abdominal regional (both superficial and deep muscles), the lumbar region, or lower back, and the thoracic and cervical region of the spine (mid and upper, respectively). Core body strength is the foundation of an effective training regimen for any athlete as the core serves to provide stability, support, and a solid base for the rest of the body to function maximally.
Being out of control or off balance in the core increases the need for compensatory motions in adjacent joints, and those motions are usually not the desired ones. In fact, recent evidence suggests that female athletes with a weak core are more likely to sustain tears of the anterior cruciate ligaments. Think of a strong tight core as a solid foundation through which power generated in one region of the body is transferred to another. An engaged core will transfer the power of your upper body down to your pedals as you bike. A strong core will help prevent injury on long downhill runs. In summary, your core is your "center of power" that coordinates your upper and lower body. This link determines your potential power, sport-specific development and performance level. A weak core limits the ability to train at a higher level. A strong core improves balance, strength, endurance, power, speed and control. If you commit to a core strengthening program, I guarantee that you will come out further ahead while feeling more powerful and having faster splits than ever. Remember, it is never too late to start and it does not require a lot of time!
Two references I highly recommend on a core strengthening program are; Matt Fitzgerald's 3-phase core conditioning program in the February Triathlete Magazine and Mike Ricci's core strength program at http://www.d3multisport.com/. They both give a detailed description of each exercise along with pictures.
Yours in Training,
Heather Haviland
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