Answers (8)
1
Hi kimberly!
A couple of things here, during your training for the triathlon, are you biking BEFORE the swim? Typically you want to swim first, then bike, then run.
First, practice your "brick" training as it will be during race day. When you swim, keep your hips level with the water, so lots of core strength used here to keep back from bowing. THat could be part of the issue, also, during the bike, focus on shoulders down, neck relaxed and core tight. Be sure to stretch your hips and low back afterwards! Hip flexors too! Try lying down twists and supine pigeon pose and some low lunges for hip flexors. To strengthen your entire core, do alot of PLANKS and hold for at least 1 minute. Also, take some yoga classes for increased spine and hamstring flexibility.
I started taking yoga during my triathlon training in 2006, it really helped me stay limber and strong for my races. Well hope this helped! good luck!
A couple of things here, during your training for the triathlon, are you biking BEFORE the swim? Typically you want to swim first, then bike, then run.
First, practice your "brick" training as it will be during race day. When you swim, keep your hips level with the water, so lots of core strength used here to keep back from bowing. THat could be part of the issue, also, during the bike, focus on shoulders down, neck relaxed and core tight. Be sure to stretch your hips and low back afterwards! Hip flexors too! Try lying down twists and supine pigeon pose and some low lunges for hip flexors. To strengthen your entire core, do alot of PLANKS and hold for at least 1 minute. Also, take some yoga classes for increased spine and hamstring flexibility.
I started taking yoga during my triathlon training in 2006, it really helped me stay limber and strong for my races. Well hope this helped! good luck!
1
I noticed you said from your BIKE TO SWIM. There is a triathlon that offers a swim "after" a bike? Interesting if so. (Usually swim to bike or Bike to RUN)
Its common to feel stiffness going from bike to run (also depends on your distance/time spent on bike). But first, you might want to get your self refitted first on your bike and make sure your bike is correct for you body type.
Make sure you have adequate flexiblity in hamstrings as they can cause pain in your back. If you have a proper fit, good ROM in hamstrings, then you can zero in on your CORE for weaknesses. Due to a compromised forward flexed position on the bike, you might want to focus on lots of spinal extension in addition to typical core stability exercises.
My other suggestion is to work with another trainer/ physical therapist to see if there are any other underlying conditions. (BTW...make sure you don't have any disc issues that might be causing pain).
Its common to feel stiffness going from bike to run (also depends on your distance/time spent on bike). But first, you might want to get your self refitted first on your bike and make sure your bike is correct for you body type.
Make sure you have adequate flexiblity in hamstrings as they can cause pain in your back. If you have a proper fit, good ROM in hamstrings, then you can zero in on your CORE for weaknesses. Due to a compromised forward flexed position on the bike, you might want to focus on lots of spinal extension in addition to typical core stability exercises.
My other suggestion is to work with another trainer/ physical therapist to see if there are any other underlying conditions. (BTW...make sure you don't have any disc issues that might be causing pain).
0
I see that you are a Pilates Instructor! I would think that the principles taught in Pilates would improve your core strength. You can also include a more traditional approach with functional core exercises that mimic the movement patterns that are used in biking & swimming in order to strengthen your back.
0
I recommend finding a Muscle Activation Techniques Specialist (MAT - www.muscleactivation.com): closest one to you: Rachael Durnell; 314-623-7365; rachadurnell@gmail.com
she should find your muscle weaknesses and imbalances and correct them.
then go see a Z-health Practitioner (www.zhealth.net): closest one to you: Austin Jones; 314-221-6040; austinjonesrkc@gmail.com
he should be able to give you a box of tools to improve your athletic performance via neural mapping techniques - truly awesome stuff!
Both groups of specialists will be at the IDEA World Fitness Convention this August in Los Angeles (8/11-8/14)
If you wish to contact me: my email: TTEMasha@aol.com; phone: 925.988.7851 or find me @ www.rossmoorfitness.com
she should find your muscle weaknesses and imbalances and correct them.
then go see a Z-health Practitioner (www.zhealth.net): closest one to you: Austin Jones; 314-221-6040; austinjonesrkc@gmail.com
he should be able to give you a box of tools to improve your athletic performance via neural mapping techniques - truly awesome stuff!
Both groups of specialists will be at the IDEA World Fitness Convention this August in Los Angeles (8/11-8/14)
If you wish to contact me: my email: TTEMasha@aol.com; phone: 925.988.7851 or find me @ www.rossmoorfitness.com
0
Thank you for your suggestions. I meant to write swim to bike not the opposite. ( dyslexia kicking in). I do pilates on a regular basis. So I'm not really sure if my core strength was an issue. Ill try some of these tips and see if they help. I only started swimming before my first triathlon. So it might just be inexperience. Thanks again.
0
Pilates - especially on the Reformer - is amazing for strengthening the back!!
That being said, brick training is a fantastic way to train. If the T1 is the problem, do Swim/Bike bricks. During a race, being cold can be an issue going to the Bike, so having a moderately warm drink during T1 can be helpful (hot enough to be warming, but not so hot that you can't down it in a short time) .
Wishing you Strength~Joy~Wisdom
That being said, brick training is a fantastic way to train. If the T1 is the problem, do Swim/Bike bricks. During a race, being cold can be an issue going to the Bike, so having a moderately warm drink during T1 can be helpful (hot enough to be warming, but not so hot that you can't down it in a short time) .
Wishing you Strength~Joy~Wisdom
0
Try deadlifts, Romanian deadlifts, you can also do them single legged, pendlay rows, and standing band rows contralateral (one leg balance and opposite arm pull). When it comes to strength there is no need to get fancy.
0
TRX is a great way to build up your core function and introduce new muscle activation
Cross Training is another way to invigorate your core muscles
Cross Training is another way to invigorate your core muscles
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