Getting to the Core of the Issue

So October is coming to an end and most of us are looking forward to some well earned rest after a season of racing.  The next two months are a time to relax and do some of the things that you have put off... whether it is chores you have put off, activities on your to do list, or spending time doing nothing at all. No matter how you like to recharge mentally and physically it is important to also not forget that there is another race season coming too.

Now is the time to not only evaluate how this year has gone- did you achieve the goals you set for yourself, were there obstacles that you did not see coming or where not able to plan for, or did you do the consistent work needed to be able to do all that you had set out to do. It is also a time to begin looking forward and starting to preparing for next year- what events do I want to do, what type of training do I need to do to prepare, what obstacles will I have to plan around. All of these things are important to begin evaluating in your mind and within the next couple of months really start developing a plan for success. The good news is that it is still very early so you have time to think it through with no pressure.

Now is also the time that you can begin to get a head start on your competition as you transition into a more low key lifestyle during the winter. That head start begins at the core... your core. I can't preach enough on the importance of putting in the work to developing a strong core! As I have said in previous blogs, your core is where your overall body strength is utilized or lost once the real work begins. Below is a simple list of exercises that can be done in sets of 3-5 with reps between 20-50 each set. These can be done on alternating days this winter and as you get stronger you can do more and be well on your way to get 2015 off to a great start!

Core workout #1

• Ab Crunches
• Cross Body Crunches
• Leg Lifts

Core workout #2- with equipment

• Knee Raises 
• Back Extensions 
• Exercise Ball Crunches

These are exercises that I do and have my circuit classes do in some variation as well. You can also go to http://www.bodybuilding.com/fun/workout/exercise.html and scroll down to Find Exercises by Body Part and select abs or lower back for even more, complete with descriptions and videos to help you out.