How To Make Your Training Plan Stick

Recently I was talking with a writer from Runner’s World about finding more time to run. As we talked, the conversation evolved into planning more efficient workouts and building them into your weekly schedule, despite all of the activities fighting for your time.  The “just one more thing” syndrome can be deadly to a regular workout routine.  If you find yourself saying “just one more call, email or load of laundry before I go for that run, ride or swim” and then find that run, ride or swim never happens then this article is for you.  
 
These tips will help you stay on track, literally and figuratively, despite the daily challenges and distractions most of us face.

Coach Lynne’s Top 10 Tips on how to keep your training on track.

1. Set a race goal
If you sign up for a race and have that date on your calendar, you’re more apt to stick to your training program.  With no goal in mind, your morning workout time will be easier to skip (“it’s not like I’m running a 5k in a month!”) and instead get filled up with dozens of other activities.

2. Find a training partner or group
Find a friend or make a friend who has a similar schedule to yours.  Planning to meet someone at 6:00 in the morning, puts you both on the “I don’t want them to be standing out there alone” motivation train.  You won’t want to let them down and vice versa.  Two people’s motivation solved in one swoop.  It’s funny that we’re willing to let ourselves down by hitting the snooze button 20 times, but if you know someone is waiting for you in dark or the cold, you’ll be there.

3. Try waking up 30 minutes earlier
It might not seem like a lot of time, but if you give yourself 30 extra minutes in the morning, you could get in a quick run or do some core/strengthening exercises before breakfast and lunches need to be made.   Imagine, 30 minutes of uninterrupted time before the rest of the house arises.  My husband, a great exercise procrastinator if I ever met one, now has a 9-minute routine he does if he feels pressed for time, but doesn’t want to use that as an excuse to skip a workout.  He picks 4-5 exercises from squats with weights, pushups, jumping jacks, mountain climbers, etc and does them non-stop for nine minutes. It’s not a full workout, but it’s something!  If he can do it, you can too!

4. Fill your water bottles the night before
If you are planning a morning run or bike ride, fill up the water bottles the night before.  Your water will be chilled, which is always nice, and it’s one less thing you need to do before getting out the door.  While you’re at it, pick out your energy snacks too.

5. Keep your running shoes (and other gear) right by the door
Same as #4, keep your shoes by the door. There’s nothing worse than running around the house trying to your gear together.  With any luck, just as you’re scrounging around the house for your hat or sunglasses, the phone will ring and you’re workout window goes “out the window”.   The quicker you get out the door, the better your chances of getting out the door in the first place.

6. Share a babysitter with a training partner
Many people with young children might find it frivolous to hire a babysitter just so you can get in your workout.  Let’s think about this. You’ll pay for a sitter to watch your kids while you go out to dinner or the movies.  But, hiring a sitter so you can workout doesn’t make it on the list?  Hmmm. Well, here is a solution that might make it easier to justify. Find a babysitter that you can share with training partner.  It’s either at your house or your training partner’s house (or a nearby playground).  You get to have your training time with a friend and your childcare is covered.  The cost should be less. It’s a literally, “girls day out.”

7. Share childcare with a training partner
If no babysitters are available or finances are tight, try meeting a friend at a park or playground. You can do your workout for an hour or so while your friend watches the children.  Then, when you return, your friend gets her workout done.  It’s great behavior modeling for the children and they get an instant playdate. Everybody wins.

8. Get your family involved
This is one that got picked up in Runner’s World, just in case you missed it.
It’s one of my favorites. It’s fun to get your kids involved when you can.  Try this: Take a deck of cards. Have your child turn over the top card. If it’s an eight, then you have to do eight push-ups.  The next card is a King (all face cards are equal to a 10) and I do 10 sit-ups. Continue turning over the cards and going back and forth between push-ups and sit-ups until the deck is completed or I fall on my face; whichever comes first. To give yourself a break, take a 1 minute rest when an ace appears. Don’t be surprised if children join you, mine often do.

9. Take turns with your spouse/partner on the weekends
So much of the weekends are scheduled around the kids’ sports or classes.  Make sure to take an hour or so each day for yourself.  This might mean that your spouse watches the kids while you workout and then you switch.  Believe me, the whole family is better off if you each get a chance to work out.

10. Schedule your training window
You probably have family events scheduled like “date night” or “taco night” so why not “workout time?”  Figure out a time in your schedule where you can plan your “training window.”

I’ve always felt that we have so many competing priorities in our lives between family, work and the assorted things that just need to get done, that it is very easy to find yourself somewhere near the bottom of your “to do” list.  That’s assuming that you are even on your list to begin with.  So, make yourself a promise to put yourself higher on your list.  It doesn’t have to be first, but it shouldn’t be 9th either. I feel that the benefit you’ll feel from making your workouts part of your daily/weekly routine will have a broader impact on your mood, health and fitness level than you can imagine.

Some of the tips might seem obvious. You may have already thought of them so that puts you one step ahead of most people.  But, with people’s lives so full of activities, it’s important to understand what stops you from getting your workout done. Hopefully some of the tips will help you keep your training on track.
 
Do you have any ideas?

Have any other ideas on how to “Make Your Training Plan Stick?” Share them and we’ll post the right here!

Minimalist Guide to Tri Gear

The Minimalist Guide to your first sprint triathlon

Congratulations!  You have decided to join the exciting world of triathlons and triathlon training.  This sport is both exciting and scary.  In addition to feeling overwhelmed, you might even be thinking if you can afford all of the tri gear that goes along with this crazy sport.  I’m here to tell you that in your first sprint triathlon you don’t need to break the bank.  Just remember, less is more!

Here is a basic list of you will need to get you through your first triathlon season. The hope is that you’ll discover how much you love this sport and lifestyle.  Only then should you slowly start to increase your gear purchases.

But for now, let’s get you through your inaugural tri season while leaving enough money to pay your mortgage or fill your car with gas.

A bag.
This can be a fancy triathlon bag is designed to carry every item in a specific pocket or pouch.  Or it can be a back pack that you find at Marshalls or Target.  But, I would highly recommend that you use a backpack.  It’s possible that you will need to ride your bike from your parking area to the transition area.  Carrying an L.L. Bean bag weighted with gear, water and food will most definitely insure you fall off of your bike before the event even begins.
Swim:
All you really need is a basic swim cap, regular racing swimsuit and goggles.

Bike:
You must have a helmet.  You should own bike gloves for when you’re doing your training rides.  However, you don’t need to take the time to put on your gloves for a 10-12 mile ride.  You can do the bike leg in running shorts and a t-shirt.  As far as the bike is concerned, you do not need a fancy road bike for your first sprint triathlon. You will work a bit harder on a hybrid or mountain bike.  But until you decide if this “triathlon thing” is for you, you should definitely wait before spending the money on a brand new road bike.  If did you buy a bike in your first season it probably won’t be the bike you would eventually want.  So…just wait.

Run:
All you really need is a good pair of running shoes for this one.  It’s always good to wear a cap and sunglasses to protect against heat and damaging sun rays.

Other:
You should have a water bottle or two on your bike.  This is where you’ll take in most of your fluids during the race.  If you get nervous taking a drink during the ride, don’t sacrifice the important hydration.  You can purchase or borrow a hydration system that you wear on your back.

Let’s Get Moving

When I moved from New York City to West Hartford over six years ago, I was thrilled to be out of Manhattan and living in a less urban environment. I was moving to a home on a lake where I envisioned rolling out of bed for a morning swim, grabbing my bike from the garage and donning my sneakers where I could immediately hit the road.  It was a triathlete’s dream.  The reality is that living here has far exceeded my expectations when it comes to my training life.

But recently I realized that while I train even more than while I was living in New York City, I MOVE much less.  In the course of my days in New York City, I walked two to three miles a day, without even noticing.  I don’t do that here. I could walk to the Stop & Shop, it’s only a little over a mile away, but I don’t.  I could walk to the pool for a swim, it’s less than a mile away, but I don’t. Why? Because “I don’t have time.”  At least that’s the story I’ve been telling myself for six years.  

Now, however, I’m starting to do a little re-writing.

This fall, two seemingly unrelated events occurred.  The first was that I had surgery in November.  I plan everything, so this surgery was planned at a convenient time for me, my family and mostly my training. It was the off-season; thus I could accept the amount of time off necessary to recover.  Maybe physically I could use the time off, but mentally I thought I would go crazy.  However, the surgery was necessary and I would, I kept telling myself, survive this downtime.

The second event was that I discovered a book called American Idle; A Journey Through Our Sedentary Culture.  While driving, I heard the author, Mary Collins, speak about her book and the experiences that led her to write it on NPR.  I was intrigued and inspired by her interview.  At a red light, I wrote down the name of the book and immediately contacted her once I got home and requested a review copy.  (FYI, she’s currently a professor of creative writing at Central Connecticut State University).

I decided to read the book as part of my recovery. American Idle chronicles how the American people have stopped incorporating movement in their lives. Our ancestors, the hunters and gatherers, had to move to get their next meal.  This could mean up to 4 miles a day on foot.  For most Americans to get their next meal they only have to get off of their couches and walk to the kitchen. It’s easy to see how many of the health issues in this country probably stem from our lower levels of activity.

But as Collins’ book points out, “personal responsibility only goes so far; lots of things out there that we feel we can’t control contribute to our biblical levels of slothfulness.  Studies show that something as simple as a bike path near a neighborhood can increase people’s activity levels as much as 25 percent.”

My surgery and the discovery of this book were the perfect storm.  As I read, I started to think about how I could incorporate regular movement into my daily life as well as for my eight-year-old daughter, Sofie.

Sofie is a fairly active girl.  She has physical education (called P.E.) at school 4 days a week. On nice days, she’ll grab her bike and go around the neighborhood, plus this year she’s on a swim team. I still fear that as school gets more challenging and the computer, Sony DS and her iPod compete for her free time, she might lose that desire to just play and be outside.  As a very active adult, I didn’t want to just model healthy behavior, I wanted to create a situation where she could start to lay the groundwork for a healthy lifestyle that she would carry into adulthood.  Was this asking too much?

Collins points out that “with each succeeding generation, children spend less time in gardens, around streams, in woodlands…The rise in organized sports, with its emphasis on structured activities, coincided with the rise in obesity, as people became less and less at home with free play and other spontaneous movement.”

I realized that as fit and healthy as I am, what good would it be if my children were to become yet another statistic?

So I came up with a plan.  Sofie’s piano lesson is 1.2 miles away from our house.  We could give ourselves 30 minutes to get there.  We would wear headlamps and bike lights on our way home since once it got darker.

Now I still had to convince Sofie that this was a good idea.  Surprisingly, she agreed, with no argument.  On our first day, she walked a bit slowly.  She told me she couldn’t go any faster.  I told her if she didn’t pick it up, we’d be late.  We eventually got there and she was elated and proud when we arrived. We have walked every week for the past five weeks and her pace has picked up quite a bit.  This past Monday, it was a little rainy out. I told her we could drive and she said, “We have raincoats and rain boots, we can still walk. PLEASE??”  So we put on our rain gear and walked.

A side benefit of this healthy movement is the bonding time.  I was so focused on getting regular movement into our lives that I had no idea how much we would love just being together – outside – exploring.  We now walk to piano and swimming — three days of walking. As the weather gets colder, I’m breaking out the hats and gloves. Sofie is completely on board.

It’s been nearly two weeks since my surgery and my body is recovering nicely.  I have yet to swim, bike or run, but I feel great. Not including my walks with Sofie, I have walked every day for nearly an hour at a time. I never wear a heart rate monitor and I never know exactly how far I’ve gone.  For a data-driven, heart rate monitor-, gps-wearing, athlete this is revolutionary. These past two weeks have been life-changing for me.

I delayed this surgery for nearly three years for many reasons. Mostly, I didn’t think I’d be able to survive the time off.  I have not only survived, I have thrived.  I truly believe that getting outside, whatever the weather, has helped me heal faster both physically and mentally.

Mary Collins’ book has opened my eyes about what it means to move and connect with the world around us.  Thanks to her, I am connecting with my daughter in ways I never thought possible.  We both view our walks as adventures and our relationship is much better for it.

I felt the need to tell this story because as a coach I am always pushing my athletes to go faster and get stronger.  I now know that there are other ways to stay healthy and fit. It doesn’t all have to be so focused on “the workout.” Finding enjoyment in any kind of activity has a value as well.

I do plan on resuming my triathlon training when my body is ready. I also know that my walks will continue. Time is always an issue when it comes to prioritizing our daily lives, but it’s worth re-evaluating how we move throughout the day and in our lives. Here are two suggestions:

1.    Figure out where you can find 15-20 minutes a day to go for a walk.  It might mean a few less minutes on the computer or leaving the dishes in the sink.  Try taking a walk during your lunch break and eating a light lunch at your desk.  When shopping, park at the outskirts of the mall.
2.    Pick up a copy of Mary Collins’ book, American Idle.  Read about her fascinating story and transformation.  Learn about what has contributed to the vast sedentary lifestyle of over 65% of Americans.  Collins also suggests ideas on how we can change your own behavior as well as open your eyes to the obstacles we all face and how we might be all be able to be part of the movement movement.

I know that triathlons – both training and coaching for them – have changed and enhanced my life. But, movement for the sake of movement, without a transition or a finish line has also had a profound impact.  Yes, walking is almost like breathing, something many of us take for granted. But, this experience of re-learning how and why I move has re-energized me as I head into the new year.

Complete Strangers

A coach asks her athletes a question and answers it herself.

This season, Team Training New England ran a contest that encouraged our athletes to answer the question “Why I Tri?”  The prizes were  a brand new road bike, a triathlon suit and a new pair of running shoes (courtesy of national and local companies). Our goal was to learn a little more about our athletes, challenge them creatively and do some research, all at the same time.   Surprisingly, as I read the entries for “Why I Tri” I discovered why I coach.

After five years of coaching groups of women to train for and complete their first sprint distance triathlon, it seemed that I had lost sight of why I coached. As a professional organizer, I had become very efficient at organizing the marketing, the training and the race preparation I needed to make TTNE successful. It had all become automatic and somewhat predictable. Every season, there was a new group of women filled with fears, hesitations, and excitement.  A new group of women with obstacles and challenges that would stand in their way of getting to that starting line.  A new group of women whose lives would be forever changed by this experience.  A new group of women that had no idea what new challenges awaited them once they crossed that finish line.  And this year was no different.  I expected the athlete’s lives to change.  I was no longer surprised by it.

Then, as our training session was coming to an end, I received a note from one of my athletes that changed my perspective.. She wrote, “You are an incredible [person]…to take complete strangers and infuse them with your love of sport and empowerment is truly amazing. These past eight weeks have totally changed me in so many ways.”

Complete strangers.  These two words immediately jumped out at me.  While that is a factual statement, it just seemed to be so far from the truth.  Complete Strangers.  Yes, it’s true I didn’t know any of the women until the first day or training.  But something about this training program and this physical challenge spoke to them.  All of these women are choosing to take this challenge and try something new.  I had never met these women before, yet they were willing to put their trust in me and let me show them the way.  They were willing to let me guide them to the race day starting line.  They were not complete strangers, they were kindred spirits.  I had become so focused in making sure the athletes met their personal goal, whether it was to finish a race, try for a personal best or just have fun, that I had forgotten to share in it.    Every season, these complete strangers enrich my life because through their achievements I renew my own love and passion for this sport.

During these past few years of training, I have learned so much about my athletes.  I have learned what motivates them, what inspires them, and what scares them. I have learned about the challenges they face to accomplish their goals and how they overcome them, stay focused and ultimately persevere. But this season, as I read their contest entries, I had the opportunity to really hear their stories.  I was educated, moved and inspired by their challenges. They used music and videos and words to express their joy in this sport, joy that each year I rediscover and share.  I realized that the question I posed to them was also to me.  Why do I TRI? Why do I coach?

I coach so more women will be fit and empowered.  I coach so more women will challenge themselves in ways they could never have imagined.  I coach so a woman will be a better daughter, a better mother, a better wife, a better doctor, a better lawyer, a better teacher, a better human being.

I coach because there is nothing more rewarding than turning a group of complete strangers into training partners, into athletes and into friends, all facing challenges and reaching goals together.

And I coach so every spring, I can renew my love and passion for the sport of triathlon; a sport that gives me so much joy in every way, season after season!

Mental Training for Multisport Athletes

Take a look around the lake before the start of a triathlon. You’ll see folks who are fidgeting with their bike, frantically rushing into transition to set up their gear. I once heard an exchange between an athlete and a supporter, “Remember this is the fun part of your life”.  That’s right, you want to be here.

You paid the entry fee, trained and now it’s your chance to show off your fitness. You’ve done your homework. Time has been spent swimming, biking and running.  A nutritional plan has been fine tuned. You’ve practiced your transitions. But its race day and you’re still nervous and anxious. How have you trained mentally? Mental preparation doesn’t require you to spend more money on go-fast-toys. Your hill repeats and interval workouts trained your muscles, heart and lungs. Now it’s time to train your mind. That muscle between your ears.

It’s a given you will be thinking something before and during the race. So program your thoughts towards something positive that will help you have a successful event. Remove the mental barriers so they’re absent on race day. Get rid of the chatter that sounds like “I hate hills. I am not a good hill runner”. These thoughts will determine how you perform on race day. Just like you set aside time to go the gym to strengthen your quads and hip flexors, you need to set aside some time to prepare yourself mentally. When and where you choose to do this is your choice, but I recommend you find somewhere quiet and relaxing where you won’t be disturbed.

I think creating a motivational motto is a great place to start. Think about a single word that invokes feelings of success and creates a powerful visual image. The acronym DARTS, highlights areas of mental training and conjures up an image of a dart slicing through the air to its target. In our case, it’s the finish line…the bulls-eye.

D: Deal with discomfort. Strong efforts are going to result in discomfort. Trying not to think about it will only result in your mind exaggerating the feelings and derailing your concentration. Try an opposite approach; place your attention on the nature and source of the discomfort. Evaluate it. Are you safe? If so, then look into yourself and negotiate, “I will arrive at the mailbox with a powerful turnover.” When you make it there, renegotiate new terms and kick it up a notch.

A: Affirm. Positive affirmations rehearsed during training and frequently repeated out loud  are a powerful strategy. Create a multitude of statements that provide cues for various obstacles and challenges you may face throughout race day. “Your legs are strong to power you up over the climbs” “You eat hills”. “Run strong”.  Negative comments won’t help you perform your best. Banish your “this hill is endless” thoughts. Replace it with “you can dance on the pedals”.

R: Relax. Before a race there is an optimal level of relaxation and anxiety. Have a pre-race routine in place that minimizes the possibility that something will be forgotten and overlooked. Methodically set up your transition area. Race day is not the time to try something new. Take comfort in this habit. Give yourself plenty of time to get to the race site and park. Avoid any additional stressors, like getting lost driving to the race site. Find a quiet, isolated spot where you don’t need to make small talk. Breathe. Look at the lake and settle that heart rate down. I find that a few long, slow inhales in and out through the nose are very calming.

T: Tune in. Visualize yourself as the central character in a movie. You’re the star of this triathlon movie. Picture how you move through the course during a perfect race. The more details you can add the better. See yourself powering up hills in your race day tri suit. It certainly helps if you’ve been on the course, either in last year’s race or during a training day. Think about the run up the beach into transition. Feel the movements of peeling your wetsuit off your shoulders. Play out the entire race. On race day as you move through transition you’ll know what needs to be done. You’ve played out the scenario.

S: Spotlight.  Don’t take your mind off the race. You are in a race. You’re racing. Think about what you need to be doing at that very moment to succeed. I like to visualize a large red and white bulls-eye and target in on areas that might be hindering my success. While swimming, I’ll visualize the target on my bellybutton. “Am I strong through my core?” Then I’ll scan the rest of my body to assess if my positioning needs to be adjusted. “How’s my head placement?”

Spend some time thinking about your races. Where do you fall apart? Be observant during your training. What are your weaknesses? Maybe there is a word that invokes feelings of speed or stress reduction. Think about it. Put pencil to paper and create something and use those skills in training. The details of your training plan are written down. Hours swam, biked, ran and slept have been recorded.

Put a plan in place for how you will mentally handle race day. Practice it in training. And then unleash your talents, both physical and mental, on race day. Race day is opening night. You’ve rehearsed and prepared. You’ve done the training. Put on your game face, and remember this is a fun part of your life as you dart towards the finish line.

Submitted by Coach Aubrey Fleszar

Yamuna Body Rock ‘n Rolling

Are your dogs barking? Do your hoofers holler at the end of the day? Do your hip flexors (yes, you have hip flexors!) flinch? You are not alone. Between the runs, cycling and core-training, I often find that I have lingering aches and pains just waiting to be massged, de-kinked or otherwise coaxed back to their happy place.

Last time, I mentioned how useful I found the foam roll to be as a personal physical therapy tool. The one drawback is that it is not very portable. And due to the roll’s shape, it can be harder to reach certain muscle groups.  I keep it in my tv room and roll to my heart’s delight while watching [insert favorite tv show here].

Yamuna Body Rolling equipment offers some of the same therapeutic benefits as a foam roll, but can reach those hard to get spots. Plus, the balls are inflatable, so you can deflate them to travel with them and inflate them when you get your destination.  I take them to races so I can get a quick self-massage right after the race — before sitting in my car for the drive home.

The “foot wakers” are two, nubby half-domes that you use to massage the bottom of your feet. If you are on your feet a lot, much less training regularly, these little massage mushrooms can be a great way to have a few “ahhh” moments in your day. Stash them under your desk and you can massage your feet while updating your Facebook page. Talk about multi-tasking.

Whether you choose the foam roll, Yamuna ball or Foot Wakers, my point is that a well-rounded training regiment should include some form of bodywork in addition to your runs, cycling outings and swimming. If a massage therapist isn’t in the picture right now, these tools can fill the bodywork void and give you some much needed relief.

Just (Foam) Roll with it baby

Are you sore after a long workout or a challenging race?  Does your significant other run for the hills when you ask them to rub your [insert random body part here]?  Is it too hard to find time to meet with your favorite massage therapist?  Perhaps, it’s late and you just…need…to…reach…that…spot.

But seriously, the foam roller should be your best friend.  I have two, one for each floor of my home just so I can literally have one at my fingertips.  I even travel with it (only when I’m driving somewhere).  I haven’t tried to check it through baggage yet, but don’t tempt me.

Many personal trainers have tossed around phrases like “myofascial release”, “breaking up muscular adhesions” and “self-massage”.  And while I do know what those phrases mean, I also know that if you are in training, you need to have one of these in your home.

Personally, after a grueling workout, I use the foam roller to massage my quads, calves, ITB, upper and lower back as well as my glutes (butt!).  I am even able to get at my really tight hip flexors too!  I am able to control the duration and intensity of the massage by adjusting my position and weight balance.  It’s a nice way to loosen up after a workout or even before bed.

Click the foam roller photo below to place your order from Perform Better!  Find a few friends that might want one too and save on shipping.

Roll your heart out!

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TRI-al by Coach: Spinervals

Since it’s been too cold to bike until recently, I spent the winter inside taking spinning classes and using an indoor spin bike I have at home.  I was curious to compare the workout I get in a spinning class versus a home workout.  Plus, I had always wanted to try out a Spinerval DVD.  Here are the results of my very unscientific survey.

Spinning Classes:
Pro:  Under the guidance of a talented instructor, a spinning class can be a great workout and a great time.  Between the music and the spin buddies, I have no issues with spinning classes.

Con:  Those poor spin bikes!  No matter how much my club maintains the bikes (maintenance which might be open to debate), the spin bikes take a major beating.  Between the constant adjustments and all the sweat, most of the bikes are showing signs of age.  Toss in having to get there early to grab a bike, and a spin class could be a major bummer if your bike is a lemon.

Spinervals:
Pro: There is nothing like picking your own time for your workout.  The coach on the Spinverals DVD is very motivating, tells you exactly what cadence/RPM you should shoot for and there are no annoying or sweaty people riding next to you.  The workouts are very efficient and if you don’t cheat, highly effective!  You don’t need a spin bike, you can purchase a bike trainer and use your own road bike.  Most of the people in the DVD are using road bikes on trainers.

Con: I won’t lie to you, it can be tough to motivate yourself.  You’re biking all alone in your home and if you don’t push yourself or heck, if you even quit early, no one will know.  But you will know!  And that’s what keeps me going.

Yesterday (April 9), I went for my first ride outside!  I road 25 miles on flats and hills and I could tell that my winter indoor riding had made a difference.  So, whatever you decide; spin class at the gym or Spinevals at home…do something and come racing season, you’ll be happy that you did!

If you’d like to try a Spinerval DVD, click the photo below to purchase one.  This one has three 30-minute workouts; beginner, intermediate and advanced.  If you like this one, there are more Spinervals to purchase based on what you want to get out of your workouts.

Getting to the Core

You’re an athlete.  Heck, maybe you’re a triathlete.  You train.  You swim.  You bike.  You run.  It’s the triathlon trifecta.  Maybe you’re incredibly organized with your training programs, you know when you’re running, how far, the route, even the playlist on your iPod.

So, here’s a question.  How’s your core?  Is it strong like an oak tree trunk or more like a piece of steamed asparagus?  You might be surprised at how much your answer can impact your performance.

Core training is something of a buzzword these days.  In a nutshell, it is any exercise that targets the abdomen, lower back, spine and hips region using free weights, balance equipment like BoSu and Physioballs or just your own body weight.  Plank poses, lunges, crunches, inchworms, scorpions and other exercises named after insects can all add hidden strength to your workouts and ultimately improve your overall race performance.

Before I get into the arguments in favor of core training, I need admit something first.

For years and years, I swore off strength training.  There were times I dabbled in it and felt it was too hard and didn’t really offer any benefit to my running performance.  Plus, I believed it didn’t burn as many calories.  I simply had no use for it.

Since I started running in earnest in 1984, I had one serious injury over 20 years.  I was beginning to think I was invincible.  But as I started to age (a four letter word in training, sometimes), I started to sense that all my sports-specific training was only getting me so far.  And, I started to think long-term about how I wanted to continue to train and compete for another 20 years at least.  Grudgingly, I joined a gym and started working out in earnest with a trainer who focused on core workouts and shaped my program to improve my race performance and prevent injury.

For the last four years, strength and core training has been the base of my training.  Consistent core training has, without a doubt, made me stronger, faster and less injury-prone.  It’s true, I have to cut back a bit on my cardio training (mostly running), but the results have been worth it.  I am a more efficient athlete both in terms of time spent training as well as my results.

The key principle behind strengthening your core is that these are the muscles that help you generate power, maintain balance and, in a word, move.  Running on a treadmill is great, but a road workout on an uneven, possibly pot-holed road, is another issue altogether.  Speaking from personal experience, a run in the past that might have resulted in a stumble, twisted ankle or worse, my body now shrugs off as a minor balance adjustment.  My ability to transfer weight, increase power from one foot to another, and change direction, while controlling my balance, has increased dramatically since I began core training.

Besides the injury-prevention benefit, having a strong core can have a direct impact on your performance in a road race or triathlon.  These large muscle groups help to stabilize your body and provide a solid base for your limbs to leverage into extra power.

So, consider adding a regular core workout into your training.  Whether you’re swimming, biking or even playing golf, a solid core is the foundation upon which peak athletic performance is built.

Lynne Tapper is a USAT Level I Triathlon Coach and Co-Head Coach of Team Training New England

Photograph by Lorraine Greenfield, professional photographer and amateur triathlete.