Sometimes it needs to be more than a forum message. This is the place for special reports, 'articles' or other feature items from our members.

If you have something to contribute email it to files@abudhabitriclub.org .

We'll keep the most recent on this page and archive the older ones under links so you can always find them.

Our first feature is a starter's guide to Core strength by Dee Boys, one of our regular cyclists and a qualified pilates instructor.

THE BENEFITS OF A STRONG CORE

Strength training from the inside to the outside

I often hear in my line of work “I need to strengthen my core, how do I do that”?  An interesting question……so let’s start with some basic anatomy. What and where are my core muscles and what are their purpose?

The core muscles are responsible for stabilizing the spine and the pelvis and hip girdle better known as the ‘trunk’.  The names of the muscles are:

·         Diaphragm, internal obliques, pelvic floor, multifidous and transverses abdominis

To strengthen your core muscles you must first make sure your posture is aligned and this is where I start to talk about the importance of the kinetic or connection chain link of the body to prevent injury and become stronger.

I myself discovered the benefits of ‘core training’ from repeat episodes of tearing my hamstring from either increasing my training or adding speed work to my programs.  I was constantly spending lots of money on physio, osteopaths and massage, all treating and relieving pain. My final episode was a 7cm tear at the origin of my hamstring and being told basically to stop doing my sport and choose another hobby! I then began my journey of self discovery!!!!!

Your body will do anything to avoid pain, therefore will put barriers in place wherever there is pain and muscle weakness.  Your central nervous system will then choose an alternative muscle use, therefore developing an alternative movement pattern, which will lead to length and strength imbalances that cause faulty movement patterns.  Fortunately, muscle movement is also under our voluntary control, therefore from correct postural training and body awareness, it can be changed.

It is now recognised that the muscular system of the body works as a connected chain and should be trained as such.  An efficient movement can only occur when there is a correct sequencing of muscle activation.  All movement is initiated from the centre and the stronger the centre, the stronger our outer limbs can be.  Through specific core training and postural alignment to provide optimal structural efficiency that in turn allows optimal functional efficiency of the connective chain, you can teach yourself to fire the core muscles prior to any limb movement.

Many top athletes are discovering the benefits of having a ‘strong core’ and are becoming stronger and faster than they have ever been.  I found through my journey, I was strong on the outside but a bit like a marsh mallow on the inside, I now proudly say I am strong to the core!

If you want to get stronger and faster at your sport, are you strong to the core?  If you are - well done, if you are in doubt, maybe you need to start looking a little deeper and adding an extra session to your program that’s going to give you the extra edge at your next race!

Shhhhhhhhh, don’t tell your competitor the next time you win your age group what you have been up to!!!

Train hard, Race easy

And smile 

Cheers, Dee

Certified Level 1 & 2 mat and equipment, Pilates Instructor.