The Spring Trap Most Athletes Fall Into
All winter you’ve been putting in work — indoor rides, steady miles, maybe some strength.
But winter training is controlled.
Spring introduces chaos:
Wind
Hills
Outdoor intensity
Group ride surges
Faster run paces
More volume
Your system suddenly has to absorb forces it hasn’t felt in months.
When capacity hasn’t caught up, tissues start to complain — knees, Achilles, hips, low back.
Not because you’re fragile.
Because load changed faster than your body adapted.
What High-Performing Athletes Do Differently
The athletes who stay healthy into race season don’t just train harder — they transition smarter.
They focus on three things:
1️. Tissue capacity
Can your calves tolerate faster running? Can your hips control force? Can your trunk stabilize under fatigue?
2️. Movement efficiency
Small restrictions — ankle stiffness, hip asymmetry, thoracic tightness — quietly steal performance and increase strain.
3️. Load progression
Intensity and volume are layered intentionally, not emotionally.
Where Free Speed Actually Comes From
Everyone wants marginal gains.
Most people look at gear.
But the biggest gains we see clinically come from:
Restoring ankle mobility → smoother force transfer
Improving hip control → less knee stress, better power
Building foot strength → better run economy
Thoracic mobility → more efficient breathing and posture on the bike
This isn’t rehab — it’s performance preparation.
A March Game Plan for Athletes
If you want to hit April feeling strong instead of fragile, here’s a simple framework:
Keep intensity controlled while you transition outdoors
Add strength 2x/week (especially posterior chain + calves)
Respect niggles early — they’re information
Progress long sessions gradually
Move in more planes — don’t live in straight lines
Think of March as “build durability month.”
What We’re Seeing Right Now
Across the clinic, early spring patterns are predictable:
Runners ramping too quickly → Achilles irritation
Cyclists increasing outdoor volume → knee or low back symptomS
Triathletes stacking disciplines → fatigue masking mechanics
The common thread?
Not a lack of effort — a lack of transition.
The Real Goal: Consistency Over Hero Weeks
Anyone can string together a big week.
Strong seasons are built by athletes who stay healthy long enough to stack months.
That comes from respecting the process — not forcing fitness.
My Challenge to You
Ask yourself:
Am I training like an athlete preparing for a season — or reacting to nice weather? Be honest.
If you take the time now to build capacity, you’ll unlock speed later with far less friction.
And that’s the goal — sustainable performance.