For endurance athletes like triathletes, off-season training is the key to in-season success. Chelsea came to us looking for a structured core strengthening and flexibility regimen to improve her performance on the bike, in the water, and on the run. Through targeted training, we’ve helped her address muscular imbalances, enhance rotational mobility, and build a stronger, more resilient core—setting her up for a competitive edge this season.
Identifying the Imbalance
When Chelsea first joined us in November 2024, baseline testing revealed a significant rotational strength imbalance—her right side was 33% stronger than her left. This kind of asymmetry can lead to inefficiencies in movement, increased injury risk, and suboptimal power output during cycling, swimming, and running.
Additionally, her thoracic spine mobility was limited, measuring 1.03, restricting her ability to rotate efficiently and generate power. Addressing these limitations became our priority as we designed her off-season training plan.
Four Months of Targeted Training
Over the past four months, we focused on:
• Rotational Core Strength – Incorporating unilateral and anti-rotational movements to reduce the imbalance.
• Thoracic Mobility – Implementing mobility drills and flexibility work to improve her range of motion.
• Muscular Endurance – Strengthening her ability to sustain core engagement throughout long-distance efforts.
The Results
Chelsea’s hard work paid off in a big way:
• Rotational Imbalance Improved by 15% – Her left and right sides are now significantly closer in strength, creating a more balanced and efficient movement pattern.
• Thoracic Rotation Increased by 12% – Her range of motion improved from 1.03 to 1.16, allowing for smoother and more powerful movements.
• Core Strength Increased by an Average of 25.9% – Left-side strength improved by 35%, while her right side gained 16.8%, leading to a more balanced and powerful core.
• Endurance Strengthened – Her performance data shows a much more consistent output, shifting from the jagged highs and lows of November to a smoother, sustained effort in March.
Looking Ahead
While Chelsea has already made impressive strides, we’re not stopping here! With a strong foundation in place, our next steps will continue refining her strength and endurance, ensuring she maximizes her potential this triathlon season.
Chelsea, we’re excited to see all your hard work pay off—let’s keep going!
Ready to take your training to the next level? Whether you’re a triathlete, cyclist, or endurance athlete looking to improve core strength, mobility, and performance, our expert training programs can help. Reach out today and start building your off-season advantage!
