Movement Preparation Once we are activated the movement preparation is next. This is where we implement specific movement drills to increase flexibility, mobility and overall functional movement.

So the triathlon off season is here. What is the plan for your strength and conditioning training?

You know the feeling. In the process of tapering for races, trying to check off your swimming, cycling and running workouts, and traveling to triathlons, you suddenly realize that you haven't been to the gym for a long time...a very long time.

As a bonus, here are three exercises triathletes (or any athlete for that matter) should never do again:

The final Corrective Exercise....(The last part of the series will show three exercises athletes should never do again. Be on the look out for it.)

4. Mini-band Walks – Most triathletes have very strong quadriceps and hamstrings but very weak hip stabilizers. The glute medius is a very important muscle for stabilizing the hip joint and controlling the femur. If you have weak hip stabilizers you will not be able to control the movement of the femur, which can cause hip, knee and low back pain.

We continue to look at corrective exercises that athletes need to perform on a regular basis to increase stability, build balance and function and can tremendously assist in reducing injury in the sport of triathlon.

During triathlon training season, I perform this killer core routine after a forty-five minute series of anaerobic threshold hill climbing on the bike.

Historically most people, including triathletes, think of strength training as bodybuilding. Unfortunately this thinking keeps many triathletes from participating in a properly designed strength and conditioning program. For most endurance athletes the benefits of strength training are outweighed by the fear of gaining too much bulk, loss of flexibility and diminished "feel" of their sport.

In the world of endurance, it seems that you cannot discuss fitness without discussing VO2 max. Ask any endurance athlete about it and you will hear epic stories with names like Indurain, LeMond, and Armstrong. Many of you however, may find yourselves wondering what exactly VO2 max is and why is it so important.