Strengthen your core to improve your performance in triathlon
Practicing triathlon requires being in shape, not only to swim, run, or cycle, but also to maintain optimal body stability. One of the key aspects in any triathlete's training is core strengthening, which directly influences efficiency and performance on the bike, both on mountain bikes and road bikes.
The importance of the core in triathlon
The abdominal core, in addition to stabilizing the trunk and protecting the lower back, is fundamental for power transmission while pedaling. Whether you compete in triathlon with a road bike or practice duathlon on MTB circuits with a mountain bike, having a strong abdominal wall improves posture, endurance, and movement efficiency.
When we ride long distances or face demanding climbs, good core activation prevents muscle overload and back pain. Likewise, a well-trained midsection allows us to maintain stability on the bike during technical descents or high-speed sections.
Exercises to strengthen the core and improve performance on the bike
Including a specific core training routine in your sports preparation can make a difference in your performance on the bike. Here are some key exercises:
✅ Plank: Ideal for working on stability and strengthening the deep abdominal muscles. Holding the position for at least 30 seconds helps improve endurance on the bike.
✅ Leg raises: Strengthen core control and the lower back, fundamental for maintaining optimal posture on long routes, whether on road bikes or mountain bikes.
✅ Russian twists: Improve lateral stability and strengthen the oblique area of the abdomen, which is essential in tight corners or on uneven terrain.
✅ Superman: An exercise that activates the lumbar and core muscles together, key to maintaining an aerodynamic position on the bike without suffering from back discomfort.
These are the exercises
If you want to improve your performance in triathlon, you should make sure to work on both mobility and core stability. Proper training will allow you to pedal with more power and efficiency, whether on paved roads or mountain trails. Remember that a strong core not only improves your endurance and balance, but also helps you prevent injuries and maintain optimal performance in each triathlon discipline. Start strengthening your core today and take your cycling to the next level!
Trunk-Hip Extension
Quadruped Elevations
Rotation with Grip
Eccentric Rolling or on Fitball
As you can imagine, this is just a suggestion for a person without spinal pathologies. Exercise is the best medicine, but the dose must be administered with judgment. Anything related to sets or repetitions of these or other exercises should be supervised by a coach. In any case, if you want to experiment, listen carefully to what your body tells you in the form of local muscle fatigue, pain during the exercise, or pain after the exercise.