AJ Baucco Coaching


Coaching Blog Posts

What is your why?

There are many inspiring and awesome “whys” out there in the triathlon world, and identifying your why is an integral piece to stay connected and focused on your goals.


Posted by AJ Baucco on December 23, 2019

Toys vs Tools: Deciphering Your Data

We all know that multisport athletes love numbers! The truth is that many athletes don’t actually know if their workout was “good” or not because we don’t know what the numbers mean or how they correlate to daily training, season planning and successful execution.


Posted by AJ Baucco on December 08, 2019

Mindful Holiday Eating

Enjoying special foods in moderation does not need to be difficult or guilt-ridden if you listen to your body and use mindful eating techniques. Here are a few of my top tips for Mindful Holiday Eating, which can help to make the holidays quite manageable and enjoyable.


Posted by AJ Baucco on November 26, 2019

Planning for Success

Last month, Coach Tim Delss talked about what it means to be in off-season.  This month’s blog is all about “what’s next?” Once you have spent some time resting and recharging, you are hopefully itching to get moving again.  When that itch gets strong enough to scratch, what better way is there to motivate yourself besides thinking about the epic adventures you are going to have next season?


Posted by AJ Baucco on November 11, 2019

Easy and Cheesy

With the holidays around the corner and the stress of family travel amidst Christmas shopping and training for your next race, it is imperative to have a couple quick and easy recipes on hand to help you navigate your fueling plan. And what makes everything, a sprinkle of cheese!


Posted by AJ Baucco on October 25, 2019

What is “Offseason”?

An annual training cycle should have multiple phases that include building of base fitness, sport-specific-strength, race preparation, a taper period AND it should also include an offseason phase.


Posted by AJ Baucco on October 12, 2019

Everything Pumpkin

Fall is here and it is time to bring on the pumpkin.


Posted by AJ Baucco on October 01, 2019

Embrace the Pain (Cave)

With the winter months quickly approaching and your training moving indoors, check some tips for creating a workout environment that you WANT to be in!


Posted by AJ Baucco on September 10, 2019

Saucy September

Are you feeling tired of the same foods? How about spicing up your plain chicken breast, side of veggies, or naked salad? This month we are giving you the tools to take charge and make your own sauces.


Posted by AJ Baucco on September 01, 2019

Life and Triathlon – Tips for Finding Balance

"Work schedules, family commitments, social obligations… sometimes it seems there aren’t enough hours in the day. Now add in training on top of all that and things can seem quite overwhelming! Everyone has their own struggles for finding time to do it all, and there is no universal solution, but there are some best practices that I have personally used and feel can be applied to most people." - AJBC Coach Matt Kucharski


Posted by AJ Baucco on August 13, 2019

Cheers to showing off bikini and board short bodies!

As the last month of summer training approaches, we are bringing you quick and cookless recipes. This month we are showcasing mouth-drooling recipes that involve zero time glued to the stove or using a hot oven.


Posted by AJ Baucco on August 02, 2019

“But Coach, why do I have to swim SO much?”

Whether you are trying to win the race, or just trying to get to the finish line, keeping your swim training in line with your other training will help you achieve your goals.


Posted by AJ Baucco on July 21, 2019

Taking your Health Goals to Go

How many times have you been in a rush and had no time to prep nutritious foods that support your health and training goals? Enter mason jar salads!


Posted by AJ Baucco on July 04, 2019

June Bloom

Finally, the warmer weather is here. This month’s fueling recipes will surely help you bloom in your upcoming summer competitions. Skip the powdered carbohydrate beverages and swap your pre-workout with Earth’s candy, aka fruit!


Posted by AJ Baucco on May 31, 2019

AJ Baucco Coaching Becomes the Exclusive Coaching Partner of HFP Racing

AJ Baucco Coaching, a world class triathlon coaching for age group athletes of all ability levels, is proud to announce they will be teaming up with HFP Racing as the official coaching services for the American Triple-T/Toughman Ohio, the FIT Family Series and the Deer Creek Fall Challenge. In addition to bringing world class coaching services to HFP Racing events, AJ Baucco Coaching is bringing on HFP Racing’s founder and top age group triathlete, Shannon Kurek, as an official coach to join their established team of veteran coaches. “I really look forward to sharing my 30+ years of training and racing expertise with our customers. It’s very exciting to be coaching under such a well-established brand of AJ Baucco Coaching.” Shannon Kurek, HFP Racing.


Posted by AJ Baucco on May 09, 2019

The Power of Fuel

Deciding to go for a long swim and then immediately into a run, FASTED? Do you think this will burn fat or help shed those extra pounds? Well, we are here to encourage you to think again. Fueling before, after, during and between longer workouts is critical to your success as an athlete.  When you workout for too long of a duration fasted, you are putting yourself at risk for impaired performance.


Posted by AJ Baucco on May 01, 2019

'19 Ironman 70.3 Florida

http://bt-dev.com/blog/19-ironman-70-3-florida/


Posted by Brandon Thomas on April 17, 2019

Comfort Foods with a Healthful Twist

Who decides which foods are deemed good or bad? The food police? Dietitians and nutritionists? Your mom? Well, we are here to inform you that no foods are good and no foods are bad. Every food item has something to offer your body. It is important to remember that we don’t just eat to perform!


Posted by AJ Baucco on April 04, 2019

Using Nutrition to Maximize Both Weight and Performance

We all know that nutrition plays a huge roll in athletic performance. It is always an athletic dilemma to find the balance of staying lean while staying healthy. The key is to match and time your nutrition with exactly what you need on that day.


Posted by AJ Baucco on April 03, 2019

Less Cooking, More Training

Dinner does not have to be time-consuming! After a long day of working, training, or family obligations the last thing most people want to do is go home and make an ordeal out of dinner. So what’s next? Do you find yourself arguing with your significant other about where to eat? Do you go to the nearest restaurant with your family of four where the wait is a minimum 15 minutes long? None of these are great solutions.


Posted by AJ Baucco on March 06, 2019

Mindfulness for Lunch

In 2014, more than 67% of Americans ate lunch at their desks.1 Since then, the statistics continue to rise. By 2020,lunch breaks may even become extinct. While packing a lunch from home is often a more nutritious choice than a purchased lunch, it may lead to distracted eating if an ample break is not taken to enjoy it.


Posted by AJ Baucco on February 05, 2019

Meet the New AJBC Nutrition Team!

Angie Dye and Kathryn Seaton will be joining the AJ Baucco Coaching team as our "in house" nutritionists. They will be creating and posting a Recipe of the Week every Monday, sharing nutrition related articles each month, and helping our clients with their nutrition related questions via the AJ Baucco Coaching Facebook Group. If anyone is interested in working more closely with our nutritionists, reach out to Angie Dye at angiedye3@yahoo.com.


Posted by AJ Baucco on January 08, 2019

Kick Start Your Gut and Your Training

Increase probiotics this winter to aid in training recovery time and lessen the chance of catching a common cold. Fermented foods such as yogurt, kombucha, miso, and kimchee come packed with naturally occurring bacteria aimed to boost your immune system.


Posted by AJ Baucco on January 08, 2019

Olympic Triathlon Race Tips

Check out this article written by AJBC coach, Cameron Dye, for Triathlete Magazine. Cam is the undisputed star in the non drafting Olympic distance triathlon circuit! He shares some of his secrets to success in this article!


Posted by AJ Baucco on August 13, 2018

Tips on how to travel stress free

Check out this article written by AJBC coach, Nathan Killam, for Triathlete Magazine. Nathan is a professional triathlete, firefighter and family man! He is a major contender on the international field! Here are some of his tips to help make travel a breeze for you!


Posted by AJ Baucco on August 13, 2018

Mindset for longevity in triathlon

Check out this article written by AJBC coach, Lesley Smith, for Triathlete Magazine. Lesley is a professional triathlete with some serious big wins under her belt. Here she shares some of her secrets to staying focused through training and racing!


Posted by AJ Baucco on July 08, 2018

3 Key Bike Sessions and When to Use Them

Check out this article written by AJBC coach, Tim Delss, for Triathlete Magazine. Learn how to use the long ride, race specific ride, and the strength & power ride. Choose the right workout for the right reasons!


Posted by AJ Baucco on July 08, 2018

3 Key Run Sessions and When to Use Them

Check out this article written by AJBC coach, Tim Delss, for Triathlete Magazine. Learn how to use the long run, tempo run, and the strength run. All 3 are important, but should be used at the right time.


Posted by AJ Baucco on June 20, 2018

3 Key Swim Sessions and When to Use Them

Check out this article written by AJBC coach, Michael Weyant, for Triathlete Magazine. Swimming is usually the weak link in triathlon. Use these workouts to maximize your time and effort, and start crushing the swim leg!


Posted by AJ Baucco on June 20, 2018

Mental Cues for Nailing Your Training

Check out this article written by AJBC coach, Chris Lee, for Triathlete Magazine. It's easy to get flustered during a hard week of training. Use these tip and strategies to stay on top of the game and stay consisted.


Posted by AJ Baucco on June 20, 2018

How to Stay Mentally Fit All Season

Check out this article written by AJBC coach, Chris Lee, for Triathlete Magazine. Mental fitness is just as important as your physical fitness. Here are some tips and strategies to keep you going all year!


Posted by AJ Baucco on June 20, 2018

The Pre-Race Mental Checklist for Every Triathlete

Check out this article written by AJBC coach, Chris Lee, for Triathlete Magazine. Avoid those pre-race race jitters and be in your best state of mind to nail your race!


Posted by AJ Baucco on June 20, 2018

Tackling Your Triathlon Weakness - Technique

Fine tune all aspects of triathlon. Sometimes you have to go slow before you can go fast! Do not neglect the technique involved with each of the 3 sports!


Posted by AJ Baucco on March 05, 2018

Tackling Your Triathlon Weakness - Endurance

Key tips and workouts that will boost your endurance for triathlon specific swim / bike / run.


Posted by AJ Baucco on February 14, 2018

Tackling Your Triathlon Weaknesses - Strength

Why triathletes should build sports specific strength & how to do it!


Posted by AJ Baucco on January 29, 2018

Tackling Your Triathlon Weaknesses - Speed Kills

Swim - Bike - Run vs Speed - Strength - Endurance - Technique. Pick you poison and lets get faster!


Posted by AJ Baucco on January 22, 2018

The 6 "S's" of a Recovery Day

STOP! TAKE IT EASY! Too many triathletes have an irrational fear of losing fitness if they take a recovery day...and thus most people never take a proper recovery day! Here are some great ways to get the most out of your recovery days!


Posted by AJ Baucco on January 08, 2018

8 ways to have an AWESOME Season!

We are going to cover 8 tips to have a fun, motivated, and EPIC triathlon season! Get excited and stay excited all year long.


Posted by AJ Baucco on January 01, 2018

NEW YEAR, NEW YOU?

The new year is right around the corner. Many of us make radical new years resolutions, many of which involve getting fit or completing your first marathon / triathlon. All too often we start these endeavors with great zeal, only to lose steam and fall back into our old habits. So the question remains; how to we set realistic goals and then create a plan to reach them?


Posted by AJ Baucco on December 18, 2017

TRAINING FOR THE BUSY ATHLETE (PART 3)

Last week we talked about simplifying your life, but now let's talk about simplifying your training. There are so many factors that go into training efficiently and effectively. The question remains, how do organize and execute it all? In a perfect world we could train all day without worrying about anything else. That is not the case in real life, so we need to be adaptable.


Posted by AJ Baucco on December 11, 2017

TRAINING FOR THE BUSY ATHLETE (PART 2)

Swim, bike, and run. Work, family, and friends. Vacations, holidays, and social hours. How on earth can we balance all of these things and remain sane? Our next few posts will feature key tips and strategies from our very own AJ Baucco. This week we will discuss a very important factor: time management.


Posted by AJ Baucco on December 04, 2017

TRAINING FOR THE BUSY ATHLETE (Part 1)

Swim, bike, and run. Work, family, and friends. Vacations, holidays, and social hours. How on earth can we balance all of these things and remain sane? Our next few posts will feature key tips and strategies from our very own AJ Baucco. This week we will discuss the following: -Stress -Sleep -Heart Rate. Each of these factors are within our control, and AJ shares how to stay on top of it.


Posted by AJ Baucco on November 27, 2017

A Triathletes Quick Guide to Surviving the Holidays!

Thanksgiving is less than a week away, Hanukkah, Christmas and New Years are just around the corner. Many are in their off-season phase. Temptations to eat and drink (to excess) or sit around and binge watch Netflix, are around every corner. So what’s a triathlete to do to keep some of those pounds off and not let all of the fitness fade away like so many summer days? Here are a few tips to “Survive the Holidays and NOT have to buy new clothes”!


Posted by AJ Baucco on November 20, 2017

Training Plans vs Personalized Coaching

For many of us, the racing season has come to an end or is wrapping up soon enough. In this part of the season we are enjoying a much deserved off-season. We are resetting our body and our minds to tackle another year of doing what we love; swimming, biking, and running. As we reflect on our experiences in the last season, there is always one question that sticks out. What could I have done better, and how do I improve? To answer this question, you have to ask yourself another question. Should I hire a coach? In every single sport, especially at the professional level (think football) the key factor to success lies in...Coaching! Here is article written by an AJ Baucco Coaching athlete.


Posted by AJ Baucco on November 14, 2017

The Essence of Sport. What it Means to be an Athlete.

Sometimes we need to remind ourselves why we do it in the first place. What does sport mean to you?


Posted by AJ Baucco on November 07, 2017

How to ACTUALLY improve your swimming in the offseason.

Swimming: The triathletes most hated adversary! Don't kill yourself this offseason mindlessly flogging away at massive amounts of yardage. SWIM SMART! Swimming faster with less energy is the key! Water is WAYY denser than air.


Posted by AJ Baucco on October 30, 2017

It’s the Off Season! Now What?!

If you’re like most triathletes, making it to the off season is bitter sweet. You’ve just spent your entire year focused on one goal, and now it’s over. Whether or not you met that goal, the off season is an important part of the process. It’s the key to long term development and the key to maintaining your sanity! The following are ways to make sure that you do the off season right this year.


Posted by AJ Baucco on October 25, 2017
Tags: family, training, triathlon

I JUST FINISHED AN IRONMAN!!! ... NOW WHAT?

You have just finished one of the most incredible physical feats: The Ironman. Its an exhilarating experience, with massive highs and lows. What do you do now that its all over? Here is some insight from Rob Reddy, who has been through this multiple times.


Posted by AJ Baucco on October 16, 2017
Tags: triathlon, Kona, Ironman

Strength Exercises For Triathletes

Triathlon obviously involves 3 sports. Each sport has its own nuances and techniques. Your body will move differently and require different forms of strength and control to really be proficient at all three sports. Here we outline a couple of the key movements the body uses as a foundation in triathlon. We also outline 3 key exercises selected specifically for triathletes.


Posted by AJ Baucco on October 09, 2017
Tags: triathlon, training, power

6 Mental Tips for a Successful Race Weekend

We all have our own form of anxiety before a big race. However, it doesn't mean we can't do anything to minimize that anxiety. Remember, we can only focus on the things we can control. ALL THE TRAINING IS DONE! Keep yourself focused and sane at the same time with these tips.


Posted by AJ Baucco on October 02, 2017
Tags: triathlon, racing

Overcoming Adversity

One of those topics not discussed enough is facing mental adversities as an athlete. Nothing impacts us more than the state of our mental health, sporting abilities included. Athletes are humans at the end of the day, with challenges and daily struggles. Learning how to face any obstacles in a healthy way will make the difference between an athlete and a successful athlete.


Posted by AJ Baucco on March 06, 2017

6 Reasons Triathletes Should Try Mountain Biking

This week's guest article is from Professional Mountain Biker, Ryan Petry. Ryan is not only an accomplished mountain biker, but also a long time triathlete. He has won many Xterra Races and has had several top 8 finishes at Leadville 100, one of the most competitive mountain bike races in the world. Ryan breaks down 6 reasons why every triathlete should try mountain biking this year.


Posted by AJ Baucco on January 10, 2017

Demystifying the Science Behind Performance

Do the words VO2 Max, lactate threshold, and neuromuscular adaptations leave you feeling like you’re in a foreign country, trying to speak a new language? That’s quite alright—the exercise research world is an expansive place with too much confusing jargon to keep track of… and many athletes (and coaches) misuse these fancy science words anyway! The goal of this article is to demystify these terms and help you to understand the ones that are important for success in training and racing.


Posted by AJ Baucco on December 13, 2016
Tags: training, racing, Coaching

Part II - The Secret to a Successful Off Season

It's no secret that training for Triathlon can be hard on the body. As athletes, we push through a lot of pain during the season. The off season is the perfect time to take a step back and reset. Without focusing on those "issues" that plagued your season, they will just come back. And sometimes, they will come back much worse.


Posted by AJ Baucco on December 08, 2016

Part I - The Secret to a Successful Off Season

It's no secret that training for Triathlon can be hard on the body. As athletes, we push through a lot of pain during the season. The off season is the perfect time to take a step back and reset. Without focusing on those "issues" that plagued your season, they will just come back. And sometimes, they will come back much worse.


Posted by AJ Baucco on November 30, 2016

7 Tips for Your Next Beer Mile

Even though we take our triathlon coaching very seriously, our coaches like to have fun. Sure, we have all raced or still race at the elite level, but that doesn’t mean the sport needs to get boring. The good thing about doing a beer mile is that no matter how serious you are about getting better at it, there is no way you can take the fun out of it! So crack open a cold one, settle in, and read our tips for getting faster at the toughest race on the planet, the beer mile!


Posted by AJ Baucco on November 27, 2016

Using Power this Off Season

Why would we want to use power to improve our cycling fitness. Unlike other metrics, power is not influenced by any outside factors like wind, temperature, or road gradient. Power is a very valuable tool for knowing exactly how much energy you’re putting into the crank set at any moment. To put it simply, power helps complete the picture.


Posted by Ryan McCready on November 22, 2016
Tags: training, racing, power, Coaching

Sacrifice and Persevere

A decade ago, I found myself sprawled across a dining room table in a small neighborhood on the west side of Cleveland. The remnants of an all-night gathering had already started to give way to the early signs of dawn. As I winced in pain, a girl with no experience, and a homemade gun, tattooed the words “Sacrifice” and “Persevere” on my calves. Surely, this was an adolescent mistake, but those words would become the cornerstone of my mentality.


Posted by AJ Baucco on November 15, 2016

Our New and Improved Swim Program

Every year, AJ Baucco Coaching helps dozens of athletes become better swimmers. That doesn’t happen by accident. We have constantly altered and improved our swim program. Last year, we spent time putting together an instructional video series outlining correct swim mechanics and demonstrating all of the most important swim drills. This year, we have spent nearly 100 hours revamping our entire swim program. The outcome is an entire program dedicated to not only getting athletes ready for their goal races, but also systematically changing and improving their swim stroke.


Posted by AJ Baucco on November 13, 2016
Tags: Coaching, swimming

More training is better, right?!

Everyone knows that training leads to better race day performances, but do you know why this happens? It's important to understand exactly what a training program is designed to do and what will give you the best return on your training investment!


Posted by Ryan McCready on April 28, 2016
Tags: training, Coaching

Triathlon: The Balancing Act of 3 Disciplines




Posted by Lesley Smith on April 12, 2016
Tags: Coaching, racing, training

Fueling for Success

When was the last time that you showed up to your goal race for the season without properly training? For most athletes, it doesn’t happen. Athletes decide what race is important to them, and then they diligently prepare for that race. Everyone seems to put a great deal of thought into that one day, but why do so many athletes leave their race day fueling to chance?!


Posted by AJ Baucco on March 23, 2016
Tags: nutrition, Coaching, racing

Leaving Your Comfort Zone: ITU Sarasota

In an effort to continually attack my limiters and leave my comfort zone, I lined up with some of the best ITU guys in the world. It wasn't pretty, but hopefully it was what I needed to do in order to progress. Leaving your comfort zone and accepting an ass whoopin' is certainly one way to improve.


Posted by AJ Baucco on March 13, 2016
Tags: swimming, racing, ITU

2016 Florida Tri Camp VIDEO

Just this past weekend, we had 20 athletes from all over the country join us in sunny Clermont, Florida for 4 days of hard training, informative seminars, and a ton of laughs. Take a sneak peak into our 2016 Florida Tri Camp and see why our training camps are some of the absolute best training camps in the world.


Posted by AJ Baucco on March 10, 2016
Tags: training, Coaching, camp

Our New Coach / Athlete Blog

We are happy to announce the newest addition to our coaching website, the Coach / Athlete Blog!! As full time coaches, we want to continue to produce as much content for our athletes as possible and this new blog is going to be the perfect way to do such. We plan on posting coaching articles every 1-2 weeks throughout the season. These articles will range from nutrition, to race execution, to gear choices, etc.


Posted by AJ Baucco on March 01, 2016
Tags: Coaching