Core/strength?

Doug Sutherland

Had great difficulty during the run at the CA HIM last March apparently because my "core was cramping", was told by multiple athletes that I failed to incorperate core strength training. I followed a triathlon book 20-week plan to prepare (completed probably 80% of it), no where in that plan was there any hint of strength training - in the book it specifically said stay away from strength training. This astonished many of the athletes I spoke with at the race. I noticed the EN plan does not specify any strength training either. Am I missing something? Its a lot of training already, would have to cut some out to make room for strength training, cannot fit both.

DS

cgres123

@Douglas, first off welcome to the haus and your first post

This astonished many of the athletes I spoke with at the race

In my opinion (IMO) really what the hell do they know anyway?

I really don't know what you mean by my core was cramping. Are you saying your abs, back, oblique or side stitches?

I can tell you following that EN will improve your fitness and you will lean how to race and lastly what to eat while training stick around

tgarson

While I'm sure they exist, I don't think I've ever seen an actual triathlon specific training plan that specifically incorporates strength training. The value of strength training in triathlon is an entirely separate debate that I'll summarize my take on very briefly; yes it matters, but is not the limiting factor for the vast, vast majority of athletes.

I'm also a little confused as to what you mean by your core cramping, but there are lots and lots and lots (and even more lots) of athletes who have trouble on the run of a triathlon and I can definitely state that lack of core strength is not the principal cause for probably 99% of those athletes. I'd bet the farm that most people are out walking because of improper bike pacing and nutrition/hydration.

While I personally believe there is value in functional strength and mobility, there is just so much more low hanging fruit for most athletes that I really would not be worried about it at this point. If anyone tells you that the main reason you had a bad run was because you didn't do enough crunches, they're just flat out wrong.

Robert Sabo

In the WIKI under Self Coaching there are 5-6 links of "core strengthening" routines. I (and a number of other eNers) try to do some of these at least once a week. For me it averages every other. If there is a particular area of weakness that would be worth 20-25minutes 2or 3 times a week. A complete Strengthening program is time consuming and can easily take away your ability to complete your other scheduled workouts.

Coach Rich

Posted By Douglas Sutherland on 08 Jul 2013 08:28 PM

Had great difficulty during the run at the CA HIM last March apparently because my "core was cramping", was told by multiple athletes that I failed to incorperate core strength training. I followed a triathlon book 20-week plan to prepare (completed probably 80% of it), no where in that plan was there any hint of strength training - in the book it specifically said stay away from strength training. This astonished many of the athletes I spoke with at the race. I noticed the EN plan does not specify any strength training either. Am I missing something? Its a lot of training already, would have to cut some out to make room for strength training, cannot fit both.

DS

My notes:

• The assessment of your friends may or may not be true. People get abdominal cramps for all sorts of reasons. 
• While because something is in a book doesn't make it true, neither is a group of friends reaching a consensus on a training topic mean that their consensus is right . The tri world is full of athletes spending 2-4hrs/wk in the gym in the winter getting really good a pushing weight on a leg press. Just because lots of people do it doesn't mean it works. 
• Go here to read our thoughts on strength training and it's place in triathlon training: http://www.endurancenation.us/blog/training/heart-rate-training-redefined-get-out-of-the-weightroom/

For me, it comes down to:

• What are you trying to achieve with a strength training program?
• What is your time investment per session?

I, personally, am 1000% percent convinced that doing leg strengthening exercises do not make me a faster runner or cyclist. I just have too much experience and have seen great results with just biking running very hard, very long, and/or both. In my experience, traditional strength training would impact my ability to do the sport specific stuff that I know works. 

I have a core + pushups + pullups routine that probably takes me about 20-25', all in. That's watching the Daily Show on Tivo after an AM run, skipping the commercials. I do the core work because I've notice what when my core is weak, I get this sick-to-my-stomach feeling on hard bike and run efforts. But this routine takes me about 8-10', all-in so it's a minimal investment. 

I do the pushups and pullups because I don't want my 120lb wife to fire me as the designated pickle jar opener . If I were training for a triathlon I would probably bring some stretch cords with me to my swims and knock out about 3 x 20 reps on the pool deck after a swim. 

Nate Parady

Keep in mind also that the EN plan doesn't tell you to stretch or foam roll, but you should probably be doing those activities as well. It would be really easy for Rich and patrick to load us up with all the extra stuff, but they don't. That's a good thing I think. The Plan is for S/B/R activities. There are other activities people choose to do for personal reasons or for body maintenance that allows them to continue to S/B/R like crazy.

This "In Season" I'm trying really hard to keep up my Core, hip, and glute routines to assist me with staying healthy for my race and Post race. I do this in and around other sessions and there is very little impact. Although I lift during the winter a bit I find no reason to continue upper body work once I start swimming. I will do hip and glute work while watching TV and some Core work after some of my run sessions at my gym. Nothing crazy, 2-3 times a week for about 15' each session. I also stretch during "play" time for my 5 year old each night. I put all that in the catagory of body maintenance so that I can work the EN Plan.

good luck

Steve West

A strong stable core is a great asset for running (and most everything else too) and when I was a runner only I did core weekly. But for the past 3 years of tri-training I don't feel I have the time or head-space to get another hour of training in that doesn't directly translate to race day needs.

Like Coach Rich, I have a simple routine I do at least several times a week, sometimes more but only takes 10' to do. The results are not wash-board abs but a stable core that makes a difference to me on long runs and long swims. I usually do it right out of bed before I even have coffee.

pushups; bird-dogs; side planks; butt bridges

Done.

John Withrow

I agree with just about all of the above.

My core routine is a short (8-15') plank series before all scheduled runs. Then some core stabilization exercises after most runs (another 15' or so). These focus mostly on glute strength and stability and often use elastic bands and things like bridges, clams, or single leg body weight squats, etc. I think this core stabilization/strength work (that I just started doing this yr) has helped with my previously horrible run technique.

I don't personally do any upper body strengthening stuff because I am a former wrestler so I have been trying desperately to shrink my upper body for the last 3 yrs. And thanks to my absurdly strong grip strength, I have never met a pickle jar I couldn't open...

Doug Sutherland

Awesome.Thank you all.

DS

new2703

I do a functional strength/ movement program 2x/ week. The program focus more on flexibility/ joint mobility with a sprinkling of core work. Why more mobility/ flexibility exercises? I believe a joints inability to move properly will have more of an impact on core stability and performance than core exercises alone. Remember you can have the strongest core in the world but if the body doesn't move the way it's suppose to eventually you'll break down

cgres123

You know what is funny about this post to me is we are all doing our own version of core work and none of it takes a lot of time. The core work was not written in our EN plans but we all have found our way to what works well for us anyway interesting.