Run: Stabilizer Muscles

In the most recent edition of Triathlete magazine, Craig Alexander (who, though he needs no introduction, is profiled below) credited much of his running success to targeted work on stabilizing the pelvic region while running. By improving the condition of stabilizer muscles, more energy can be directed towards forward motion. Forward motion being the essential goal of triathlon, we can conclude that stabilizer muscle workouts will benefit the triathlete.

But who has the time?

It is often said that the difference between a top age grouper and a pro triathlete lies in the innumerable minute details that, though individually giving only a fraction of a performance benefit, combine en masse to deliver an incredible addition to one's Performance. Nutrition, proper recovery, technique work, and much more contribute to this effect, but core and stabilizer work certainly has a role. Given the heavy training volume most triathletes pursue, muscles that aren't recruited as heavily by our swim/bike/run obsession tend to become very underdeveloped by comparison. For example, when was the last time you flexed your hip adductors in front of the mirror? These imbalances lead to biomechanical inefficiencies that cause injury and keep you from achieving your potential. Make the time to correct them.

Matt Fitzgerald, an excellent coach and sports journalist (and blogger) outlines an excellent stabilizer workout in his book, Triathlete Magazine's Essential Week-By-Week Training Guide, which I have incorporated into every-other-day 30min sessions.

Take your game to the next level and incorporate core and stabilizer work into your training regimen.

Here is an example of my Core workout which I do following most every swim workout:

50 sec Crunches (10sec recovery)
50 sec Right Oblique crunches (10sec recovery)
50 sec Left Oblique crunches (10sec recovery)
50 sec Leg lifts (extend legs straight out, raise til pointing straight up, lower slowly)
50 sec Diagonal Crunches (cross your right knee so that your right ankle is resting on your left leg bent up in the crunch position, then do a crunch bringing your left elbow to your right knee. Repeat the inverse with your right elbow and left knee).
50 sec reaches (lying flat on the ground, reach towards your toes- w/feet held off of the ground- emphasizing reaching down not up)
50 sec sideways leg lift. Lift your legs up and lower and raise side to side, taking 5 sec to lower and 5 sec to raise, while holding for 5 sec at each position)
Sideways plank (lie on your side then raise yourself so that only your forearm and the side of your foot are supporting you. For an advanced workout, raise the arm and leg that are resting on your raised side)
Standard Plank (hold the push up position for an extended period, only with your weight resting on your forearms and not your hands. Emphasize a straight back. For an extended workout, raise your right arm and left leg up, hold, then switch).