The importance of "Core" training - Part 2

This is a continuation from yesterday's Q&A with fitness and conditioning trainer Dave Giloi, if you missed yesterdays post, click on the blog for Part 1...

TB: As a triathlete, how can we benefit from core training?

DG: Triathletes can benefit from core training in that they will better be able to handle the demands of training. They will be able to maintain effective and safe postures while training/racing and use the correct muscles, operating from strong stabilizers. Power should increase through effective leverage as well as reduced injury risk.

TB: You currently train quite a few triathletes, how has core strength training improved their performances?

DG: So far all athletes have felt the benefit of having stronger cores and full body stabilizing function. Most note better times and less injury. Back aches while riding are reduced as well as neck pain, knee injuries, as well as control ( especially in off road pursuits where balance and stabilizing function demands are higher. Also by identifying weak core muscles one can prevent injury and even assist in speeding up recovery of some injuries. Nothing halts a training program more than injury so effective prevention and management is invaluable.

TB: Any advice for someone new to triathlon?

DG: Seek advise from a reputable expert on core training. Make core training a regular part of your routine and find time for it. Do not neglect it along with stretching. Train all parts of the core, not just the muscles you want to look good ( 6 pack ). Train with a variety of movements and do not let core and gym work dominate your program. It must compliment your training, not detract from it. Employing great posture all the time is also extremely effective in strengthening the core and improving posture. 30 min per week is not enough to effect big changes in posture but focusing on improving it all the time is a great way to make changes and see benefit.

TB: How many minutes a day/sessions a week should one look to spend on ones core?

DG: This depends entirely on your training schedule and available time. No less than two 45min sessions is recommended per week. Anything less than that is too sporadic for the body to respond and adapt. Bearing in mind also that one should not consider these sessions so much as core, rather intergrating the core with the rest of the body for a complete, smart body that is athletic and well conditioned. With as little dysfunctional posture and movement as possible.

TB: As an athlete, what is your next race/adventure?

DG: I plan to get my hands very dirty with the mountain biking race calender this year, if family and work responsibility will allow. With goals of the following :

* Cape Pioneer,
* Cape Epic,
* Sani 2 See
* Wine to Whales,
* Karoo to Coast
* 24 hour Challenge,
* Trans Bavians 24hr Challenge.

The Cadiz Freedom swim has also been thrown into the mix to keep things fun...