AJ Baucco Coaching

Coaching Blog Posts

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


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

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

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

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

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

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

Posted by Lesley Smith on April 12, 2016

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

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

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