With consistent age group winning performances across the board, Maria is testament to the hard work she puts in.
Maria (who is in her 50’s), initially came to us keen to know how to integrate S&C into her very busy triathlon training program so she could truly maximise her performance potential. She was having problems with her ankles and Achilles which she was self-managing. This approach kept things a bay, but only temporarily and she wasn’t fully confident in her ability to build volume or intensity.
Based off the SFE screening and testing process we were able to get her developing more strength and power in a matter of months.
But then….when a freak knee meniscal injury derailed her performance in 2022 it meant a new challenge.
The reason Maria was able to pivot so effectively away from injury and get back to performance was because she was already so well versed in the SFE methods of rehab and training. Having already established her baseline levels of strength, power and conditioning we had a very clear idea of what her true potential was.
WHERE WE STARTED
DIAGNOSIS
Stress fracture in her foot
Ankle & Achilles Issues - self managed
Secondary diagnosis - March 22 MRI confirmed meniscus tear
PROGNOSIS
Future return to competition in doubt
What we identified
Through our screening & testing phases…
Key Strengths:
Basic calf strength 30/30
Upper body strength 3-4 chin ups
Prepared to adjust expectations in the short term and focus
Key Weaknesses:
Very poor hamstring strength R12 /L7
Unable to run/perform plyometrics without pain
Stiff landing mechanics to protect knee
Unable to squat >90 degrees
Poor eccentric ability in left knee
Landing mechanics – stiff/protective landing
Other Contributing Factors
What else needed addressing…
It was clear that Maria was being too superficial in her S&C approach and wasn’t working with enough clarity or individualisation but simply doing exercises because she was told to.
The pressure of national and international races upcoming
Stress fracture resulting in an additional level of lower limb de-conditioning
PLAN OF ACTION
MARIA’S Program…
Initial Remote Client Consultation
To develop the stability and strength through her single leg
Build up the conditioning through her posterior chain
Reintroduce progressive plyometrics
“From the offset it was clear that Maria had the drive and motivation to make changes happen. She was prepared to make the adjustments to her lifestyle and double down on her areas of weakness. ”
Challenges along the way
The journey is never linear…
Initial achilles issues required patience with regards to allowing her body to adapt
The mental and physical challenge of dealing with a secondary injury (meniscal lear)
Confidence with building run volume, single leg landing and plyometrics
THE RESULT
Where we are today…
Maria has just completed a full competitive season at the highest level in her age group which included age group wins at Challenge Roth and the World Duathlon Championships
Aug ‘22: World Aquathlon - Age Group 2nd
Aug ‘22: World Aquabike - Age Group Winner
Sept ‘22: European AG Long Distance Triathlon: Age Group Winner
Aug ‘23: Challenge Roth – Age Group Winner (10hr 17min)
“‘Wanted to share a win - could say bagging 1st Vet against standard in a 50mile TT, but actually the win was what felt like my body just cutting loose and going from hops to single leg bounds. Honestly thought that was something I would never be able to do again’”