Checkpoint Zero Training Camp
presented by ARCoach.com

Well, not exactly body building in the get "huge bulging" muscles way like Arnold. Building a solid body is key to a successful season of adventure racing. The core of your body is involved in every movement during each aspect of a race. You might have strong legs to mash down the pedals during those smooth nasty hill climbs, but throw in some rocks, roots, and sleep deprivation and you need more than just strong legs.

So what is the "core"? The core is any muscle that is directly involved in the stabilization of the spine, pelvis, and hip. This is where all movement begins, so we better take some time to develop this area.

Most often we see people doing exercise at the local gym that involve a stable base, such as bench press, leg curls and so on. These are great exercises to isolate a particular muscle but how often during a race are you lying flat on your back pushing a perfectly balanced object up and down?

By simply moving your exercise to an exercise ball or by using dumbbells you activate your core muscles. By building a strong core your coordination and endurance will increase and you will become less fatigued during the race.

I have listed several exercises that you can incorporate into your weekly routine that will help develop a strong core. You should mix these exercises up and do them at least two days a week. Your body will quickly adapt to the new stress placed on them so always be looking for ways to make them more challenging. You can add more time, change the surface, or add weight to stimulate more muscles. I will routinely post new core exercises that you can work into your training plan.

Quadruped Opposite Arm/Leg Raise:

• Start on all fours, with the spine in a neutral position.
• Draw abs in, brace and tuck chin.
• Slowly raise the right arm (thumb up) and the left leg with toes pointed away from the body.
• Keep both arm and leg straight while lifting them to body height.
• Hold for 30 seconds.
• Slowly return them both arm and leg to the starting position. Maintain optimal alignment.
• Repeat 3 times alternating sides.
  

Side-lying Iso Abs:

• Lie on one side with feet and legs stacked on top of each other and forearm on ground.
• Draw abs in (the feeling you have when you cough), activate glutes (squeeze you buttocks together as if you are trying to pinch a quarter between your cheeks) and brace.
• Lift hips and legs off the ground until the body forms a straight line from head to toe, resting on forearm and feet.
• Hold for 30 seconds.
• Slowly lower body to the ground.
• Switch sides and repeat 3 times each side.

Keith Bushaw
Director of Coaching
ARcoach

Certified Fitness Trainer
Certified Endurance Trainer
USA Cycling Certified Coach
Certified Fitness Therapy

Labels: arcoach, building your core muscles, core workouts