Hello Reader,

Welcome to Vol. 039 of The Endure Eq.

Every week you'll get a deep dive into a topic related to endurance training, maximizing your potential or reaching peak performance. Read past editions.

Let’s jump in.

Use pre-hab to keep your body moving

Niggles suck while training for triathlon.

A personalized mini routine can minimize their impact.

Here’s how to build your own niggle management plan:

7 steps to create a mini routine to take care of your triathlon aches and niggles:

1. Block of some regular time
2. Identify where the niggle is
3. Pick what movements to do
4. Stack movements into a mini routine
5. Repeat for a few weeks
6. Note the difference in training
7. Know when to ask for help

Block of some regular time

The first step is to create predictable time to take care of your body.

• Before bed
• Right after a workout
• Rest breaks of strength training

Create the time you need, and then:

Identify where the niggle is

Some common areas for triathletes.

• Shoulders
• Neck
• Hips
• Calfs
• Hamstrings
• Feet

Once you know where the area is you can:

Pick what movements to do

Decide what you want to try for the area.

4 big options:

• mobilize or stretch
• strengthen
• soft-tissue
• rest

Try one and see what happens.

Or better yet:

Stack movements into a mini routine

Instead of just one movement, stack a handful of moves for that area.

It doesn’t need to be perfect.

Try 2-3 movements and cycle between them for 10 mins.

Try to,

Repeat for a few weeks

Don’t just do your routine once.

Stick to it for a few weeks. Do it every day and see what happens.

Note how you feel afterwards, but more importantly,

Note the difference in training

Some common things to notice:

• Better position in the water
• More comfort on the bike
• Less discomfort running

It’s great to feel good not training but you want to feel better in training.

Finally,

Know when to ask for help

Typically I suggest 1-2 weeks before asking for help from a rehab pro.

Some key reasons:

• Pain is increasing
• Training is decreases
• Unable to get any relief

Reach out to your local rehab pro and see what advice and strategies they recommend.

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Recap of the 7 steps to build your own management plan:

1. Block of time
2. Identify the niggle
3. Pick a movement
4. Stack into mini routine
5. Repeat for a few weeks
6. Note the difference in training
7. Know when to ask for help

Thank you for being here!

- Chandler

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• 1-1 Coaching: Take your training to the next level with 1-1 access to Chandler. Coaching Request​

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