Triathlon Core Strength Training Workout Sideplank1

Strength Training for Triathletes Starts at the Core

Triathlete Core Strength Training

When triathletes think of strength training for triathlon, they too often focus on leg and arm strength and neglect their core stability muscles. Let’s begin talking about triathlete strength training from the inside out. That is to say from the core first, out to the limbs.

With a strong core you can better utilise your leg power, as less energy is wasted in trying to maintain an upright torso position and it also allows you to generate more power from your hips. Core stability requires strength in your stomach, buttock and lower back muscles.

These exercises will benefit you in a number of ways, common to any core strength exercise. As mentioned above, it will not only enable you to generate more leg power and allow more drive from the hips, it will also help to minimize the potential for injury. Particularly when running where loads are greatest, a bad or inefficient posture increases your risk of injury, either acute or chronic, by placing undue stresses on particular areas of susceptibility. It is also true for cycling and swimming. We will go into typical areas susceptible to injury common to riding, running and swimming at a later date.

Prevent Injuries With Triathlon Core Strength Training

A strong core will prevent bad or inefficient posture from ruining our hard work when we are forced to stop due to injury. And this is true across all three disciplines of triathlon.

It is very important therefore to begin strength training for triathlon by first building the foundations for a strong body. As you move outward from a strong core, as you build on your triathlete strength training program, the benefits will multiply to a much greater extent than if you neglected core strengthening exercises.

You are only ever as effective in your program as your core is developed! Let the improvements in your core strength exercises be your guide when increasing the load on other exercises.

What is a simple exercise you can do to strengthen your core that is easy to do, can be done anywhere you are comfortable with, and requires no equipment? Bridges are one good answer for triathlon core strength!

How to perform bridges:

1. Lie on your back with your knees shoulder width apart, bent about 60˚ and feet flat. Position your arms by your side.

2. Breathe out and slowly lift your buttocks then lower back off the ground until your torso is in line with your thighs.

3. Breathe in and slowly lower your back, then buttocks to the ground.

4. Repeat 10-15 times using good technique (stop if it hurts or if you start shaking)

5. Perform 2-3 sets for maximum benefit.

Next, take it to the side and try this challenging move for triathlon core strength training.

Side Plank Positiontriathlon strength core training |

The key to these exercises is good technique. Cease the exercise if it is painful. Ideally aim to perform them 3-4 times per week.

Don’t miss out on these strength training tips for triathlon. 

About Author

Trainer DaveyTrainer Davey is an Orange County personal trainer at heart, but has since moved to Nashville and taken on the new challenge of triathlon training. Of course, he misses his home of Surf City...but Music City ain't so bad either!View all posts by Trainer Davey →