Core
Triathlon Training DVD series
Submitted by admin on Thu, 12/31/2009 - 19:57
I've reviewed this DVD series, "The Ultimate Training, Technique, and Strategy Series for Triathletes" and recommend you check it out. Most are taught by Clark Campbell, former Professional Triathlete and University of Kansas Swimming Coach.
The Bike, The Run, The Swim DVDs will take you through the nuances of technique and then go over detailed training plans in depth.
"The Core Strength: Pilates for Triathletes" is a superb teaching of core strength taught and flexibility by June Quick, Certified Pilates Instructor, licensed Physical Therapist, Certified Athletic Trainer, and Stanford University Swimming consultant. She explains the movements that are demonstrated by a beginner and pro triathlete, how to make some more advanced movements when you're ready, and pre-hab to prevent common athletic injuries.
If you're new to triathlon and learn better visually, this is the package you want. It's like having a coach start you out. If you've been around the track a few times, pun intended, you may still pick up some technique and training pointers.
Championship Productions forwarded these to me for review and I'm glad they. I had not heard of them but these are some really good training resources.
Author shares his swimming secrets (podcast)
Submitted by admin on Wed, 12/23/2009 - 00:53 Swimming anatomy is quickly becoming a top seller for those wanting to learn more in depth about their swimming. Here's a podcast by the author of from Swimming Anatomy. It's published with permission of Human Kinetics.
"Ian McLeod, is the author of Swimming Anatomy. Recommended by USA Swimming, McLeod has extensive experience working with world-class athletes, particularly swimmers. A certified athletic trainer and certified massage therapist, he was a member of the U.S. team’s medical staff at the 2008 Summer Olympic Games in Beijing. He has also worked extensively as an athletic trainer with the sports programs at the University of Virginia and Arizona State University."
"Ian McLeod, is the author of Swimming Anatomy. Recommended by USA Swimming, McLeod has extensive experience working with world-class athletes, particularly swimmers. A certified athletic trainer and certified massage therapist, he was a member of the U.S. team’s medical staff at the 2008 Summer Olympic Games in Beijing. He has also worked extensively as an athletic trainer with the sports programs at the University of Virginia and Arizona State University."
A strong core is essential for powerful swimming
Submitted by admin on Wed, 12/09/2009 - 20:52 Here's a terrific excerpt from "Swimming Anatomy" published with permission of Human Kinetics.
"To move your body efficiently through the water, a coordinated movement of the arms and legs must occur. The key to this coordinated movement is a strong core, of which the muscles of the abdominal wall are a primary component. Besides helping to link the movement of the upper and lower body, the abdominal muscles assist with the body-rolling movements that take place during freestyle and backstroke and are responsible for the undulating movements of the torso that take place during butterfly, breaststroke, and underwater dolphin kicking.
The abdominal wall is composed of four paired muscles that extend from the rib cage to the pelvis. The muscles can be divided into two groups—a single anterior group and two lateral groups that mirror each other. The anterior group contains only one paired muscle, the rectus abdominis, which is divided into a right and left half by the midline of the body. The two lateral groups each contain a side of the remaining three paired muscles—the external oblique, internal oblique, and transversus abdominis (figure 5.1). In human motion and athletics, the abdominal muscles serve two primary functions: (1) movement, specifically forward trunk flexion (curling the trunk forward), lateral trunk flexion (bending to the side), and trunk rotation; and (2) stabilization of the low back and trunk. The motions mentioned earlier result from the coordinated activation of multiple muscle groups or the activation of a single muscle group.
The rectus abdominis, popularly known as the six pack, attaches superiorly to the sternum and the surrounding cartilage of ribs 5 through 7. The fibers then run vertically to attach to the middle of the pelvis at the pubic symphysis and pubic crest. The six-pack appearance results because the muscle is divided by and encased in a sheath of tissue called a fascia. The visible line running along the midline of the body dividing the muscle in two halves is known as the linea alba. Contraction of the upper fibers of the rectus abdominis curls the upper trunk downward, whereas contraction of the lower fibers pulls the pelvis upward toward the chest. Combined contraction of both the upper and lower fibers rolls the trunk into a ball.
The muscles of the two lateral groups are arranged into three layers. The external oblique forms the most superficial layer. From its attachment on the external surface of ribs 5 through 12, the fibers run obliquely (diagonally) to attach at the midline of the body along the linea alba and pelvis. If you were to think of your fingers as the fibers of this muscle, the fibers would run in the same direction as your fingers do when you put your hand into the front pocket of a pair of pants. Unilateral (single-sided) contraction of the muscle results in trunk rotation to the opposite side, meaning that contraction of the right external oblique rotates the trunk to the left. Bilateral contraction results in trunk flexion.
The next layer is formed by the internal oblique. The orientation of its fibers is perpendicular to those of the external oblique. This muscle originates from the upper part of the pelvis and from a structure known as the thoracolumbar fascia, which is a broad band of dense connective tissue that attaches to the spine in the upper- and lower-back region. From its posterior attachment, the internal oblique wraps around to the front of the abdomen, inserting at the linea alba and pubis. Unilateral contraction rotates the trunk to the same side, and bilateral contraction leads to trunk flexion. The deepest of the three layers is formed by the transversus abdominis, so named because the muscle fibers run transversely (horizontally) across the abdomen. The transversus abdominis arises from the internal surface of the cartilage of ribs 5 through 12, the upper part of pelvis, and the thoracolumbar fascia. The muscle joins with the internal oblique to attach along the midline of the body at the linea alba and pubis. Contraction of the transversus abdominis does not result in significant trunk motion, but it does join the other muscles of the lateral group to function as a core stabilizer. An analogy that often helps people grasp the core-stabilizing function of the muscles of the lateral group is to think of them as a corset that, when tightened, holds the core in a stabilized position."
"To move your body efficiently through the water, a coordinated movement of the arms and legs must occur. The key to this coordinated movement is a strong core, of which the muscles of the abdominal wall are a primary component. Besides helping to link the movement of the upper and lower body, the abdominal muscles assist with the body-rolling movements that take place during freestyle and backstroke and are responsible for the undulating movements of the torso that take place during butterfly, breaststroke, and underwater dolphin kicking.
The abdominal wall is composed of four paired muscles that extend from the rib cage to the pelvis. The muscles can be divided into two groups—a single anterior group and two lateral groups that mirror each other. The anterior group contains only one paired muscle, the rectus abdominis, which is divided into a right and left half by the midline of the body. The two lateral groups each contain a side of the remaining three paired muscles—the external oblique, internal oblique, and transversus abdominis (figure 5.1). In human motion and athletics, the abdominal muscles serve two primary functions: (1) movement, specifically forward trunk flexion (curling the trunk forward), lateral trunk flexion (bending to the side), and trunk rotation; and (2) stabilization of the low back and trunk. The motions mentioned earlier result from the coordinated activation of multiple muscle groups or the activation of a single muscle group.
The rectus abdominis, popularly known as the six pack, attaches superiorly to the sternum and the surrounding cartilage of ribs 5 through 7. The fibers then run vertically to attach to the middle of the pelvis at the pubic symphysis and pubic crest. The six-pack appearance results because the muscle is divided by and encased in a sheath of tissue called a fascia. The visible line running along the midline of the body dividing the muscle in two halves is known as the linea alba. Contraction of the upper fibers of the rectus abdominis curls the upper trunk downward, whereas contraction of the lower fibers pulls the pelvis upward toward the chest. Combined contraction of both the upper and lower fibers rolls the trunk into a ball.
The muscles of the two lateral groups are arranged into three layers. The external oblique forms the most superficial layer. From its attachment on the external surface of ribs 5 through 12, the fibers run obliquely (diagonally) to attach at the midline of the body along the linea alba and pelvis. If you were to think of your fingers as the fibers of this muscle, the fibers would run in the same direction as your fingers do when you put your hand into the front pocket of a pair of pants. Unilateral (single-sided) contraction of the muscle results in trunk rotation to the opposite side, meaning that contraction of the right external oblique rotates the trunk to the left. Bilateral contraction results in trunk flexion.
The next layer is formed by the internal oblique. The orientation of its fibers is perpendicular to those of the external oblique. This muscle originates from the upper part of the pelvis and from a structure known as the thoracolumbar fascia, which is a broad band of dense connective tissue that attaches to the spine in the upper- and lower-back region. From its posterior attachment, the internal oblique wraps around to the front of the abdomen, inserting at the linea alba and pubis. Unilateral contraction rotates the trunk to the same side, and bilateral contraction leads to trunk flexion. The deepest of the three layers is formed by the transversus abdominis, so named because the muscle fibers run transversely (horizontally) across the abdomen. The transversus abdominis arises from the internal surface of the cartilage of ribs 5 through 12, the upper part of pelvis, and the thoracolumbar fascia. The muscle joins with the internal oblique to attach along the midline of the body at the linea alba and pubis. Contraction of the transversus abdominis does not result in significant trunk motion, but it does join the other muscles of the lateral group to function as a core stabilizer. An analogy that often helps people grasp the core-stabilizing function of the muscles of the lateral group is to think of them as a corset that, when tightened, holds the core in a stabilized position."
Designing Your Own Training Week
Submitted by admin on Wed, 12/10/2008 - 15:13 With one sport, you can understand how which days to train hard. The following is an excerpt printed with permission from Human Kinetics book, Run Strong, by Kevin Beck. It covers running only but the concepts cross sport lines. Understanding training rules of thumb will put you on the path to designing your own training patterns.
Based on my experience as an athlete and a coach, I believe that the most valuable tool for any self-coached runner is an outline to guide decisions regarding which workouts are appropriate. The various types of training, ...
Based on my experience as an athlete and a coach, I believe that the most valuable tool for any self-coached runner is an outline to guide decisions regarding which workouts are appropriate. The various types of training, ...
Triathlon Base Preparation Phase
Submitted by admin on Wed, 06/11/2008 - 16:16For some reason, triathlon attracts many who want to dig into the science of how to train, researching questions like, "Why do I need long runs AND short fast runs?" "Why should I train my core so much if I am not in a sit-up competition?" "Swimming is really the only technique-oriented sport, right?"
It all starts with base training. Marc Evans writes about base training in Triathlete's Edge. The following is an excerpt from his book reprinted here with permission from Human Kinetics.
Triathletes and Injury Prevention
Submitted by admin on Wed, 03/05/2008 - 23:59Having spent many years training for fitness, it wasn't until the last few years I became aware of how delicate a balancing act it can be of knowing how and when to push yourself toward greater fitness and avoiding injury.
I have had many injuries and hope I've learned how to approach training with the long tern goal of staying healthy and injury free. I would often push myself too hard when I did not need to or it was not the right time to push. Maybe I did not give myself enough of a rest, either between intervals, sets, or laps. It absolutely is a science and the more I read and study, the more I am able to understand when and WHY I do the things I do.
With the idea of sharing that, I posed several questions to my physical therapy group that helps heal me, Elite Physical Therapy in Charlotte, NC. Kelly Floyd started this the group and Joe and Lesley have joined in the last year. They are immensely qualified and have vast sports experience themselves as well as treating patients of all ages and ailments.
I treasure their input and advice. Here's some advice I hope you can learn from as well.
What are the training rules of thumb and why are they important to follow?
Always break a sweat before stretching. Think of your cold muscle as a piece of bacon out of the freezer. You bend it and it breaks! Heat it up and it bends much easier!
It all starts with the core, the area of your body from your diaphragm to your groin. When running, jumping, cycling, swimming, or weight training, sitting, standing, bending, you name it, keep your spinal alignment perfect. Your spine is made to be stabilized, not twisted and bent. That’s what our other joints are for.
Stretching for triathlon
Submitted by admin on Sat, 02/09/2008 - 18:33As any athlete knows, stretching is a very important component of a training regimen. There are a few well-regarded thoughts on stretching.
First - always warm up before stretching. My PT gave this example - imagine putting a rubber band in the freezer for a while and another one under warm running water. Which do you think will stretch more and stretch easier without breaking? The one that has been in warm water, of course. You do not have to run several miles to warm up enough to stretch but even walking a little bit until you feel your body more active. Your body will thank you with fewer injuries. Stretching cold is putting more stress on muscles that are not ready for it and are likely to create a circumstance where injury can occur.
Second - Understand that a long lean muscle that has been trained and stretched through its range of motion and can used through its range of motion is more useful and efficient than a shortened tight one.
Core training for triathlon: Part 1
Submitted by admin on Wed, 01/30/2008 - 17:26In the last 3 years in particular, I have been working on my core strength and stretching. It helped my back problems, rehab after back surgery, swimming and stability. The core is the connector between your upper and lower body and should be thought of as a vital link for triathlon.
When you run, you swing your arms to counter to your leg movement. In the middle is the core. If you get out of your saddle while cycling, your hands grasp the handlebars while feet are in the pedals. The middle link is the core. The link between your stroke and your kick while swimming is your core.
As I increased my core strength, I noticed simple functional things in daily life also got easier like bending over, getting up and good posture. These make so much more of a difference now than when I was 18 years old.
