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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.

Focus on Strength

The absence of in-season fatigue gives us a rare chance toreprogramthe body.

It’s calledStrength & Conditioning”. Triathletes are experts on the conditioning part.

Over the course of the season we optimize our performance through compensation.

  • Injuries cause us to alter our natural movement patterns.

  • Imbalances in mobility and stability cause us to compensate to perform.

  • In late stage fatigue, our body uses its favorite muscles which is not always optimal.

  • These compensations reinforce poor movement/firing patterns/imbalances

  • Strength is the best way tore-teachour bodies to move naturally and efficiently.

  • Think about an assembly line: If certain parts are not working or if the sequence is out of order, it just doesnt work. Our body is the same.

So how should wereprogramour bodies?

We all have imbalances and lingering injuries. The key is to identify the main causes behind these issues.

Take a step back and look at your body as a whole. What kind of annoyances have been plaguing you all season long? What has gone away with rest? What seems to have gotten worse?

The tricky part is to connect all the dots here. Dont just listen to some genericquick fixthat you saw online. Your body is unique and should be addressed the same way.

An effective program should first identify what is the root issue as well as secondary and tertiary issues. The program should aim to address the main issue and avoid any exercises whose integrity are compromised by the imbalances.

Biggest improvements will come from what seem like the simplest and easiest exercises. The key is performing them with extreme awareness.


If you are interested in learning more about truly personalizing your offseason program, visit: Peakathleticperformance.org 

-Christopher J. Lee:

Certified Strength & Conditioning Specialist,

Corrective Exercise Specialist,

Functional Movement Systems Lvl. 1,

B.S. Exercise Science & Physical Education,

Former Head Coach University of Colorado Swimming,

Stages Cycling Certified

AJ Baucco Coaching is world class triathlon coaching for age group athletes of all ability levels. We specialize in Full Service Triathlon Coaching, but we also create Focused Training Plans for athletes that like a more hands off approach. Feel free to contact us with any questions or to set up an informational phone call.

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