ENDURANCE TRAINING
The 5 Biggest Mistakes I Made in 30 Years of Endurance Sports
The 5 Biggest Mistakes I Made in 30 Years of Endurance Sports
The 5 Biggest Mistakes I Made in 30 Years of Endurance Sports
And what they taught me about training smarter, racing better, and staying in the sport for the long run.
If I could go back and talk to the athlete I was almost 30 years ago, I wouldn’t give him a better training plan.
If I could go back and talk to the athlete I was almost 30 years ago, I wouldn’t give him a better training plan.
If I could go back and talk to the athlete I was almost 30 years ago, I wouldn’t give him a better training plan.
I’d tell him what not to do.
I’d tell him what not to do.
I’d tell him what not to do.
Over nearly three decades of endurance sports, I’ve made plenty of mistakes.
Over nearly three decades of endurance sports, I’ve made plenty of mistakes.
Over nearly three decades of endurance sports, I’ve made plenty of mistakes.
I’ve trained too hard when I should have recovered. I’ve turned easy sessions into races against myself. I’ve ignored signals from my body because the training plan said I should keep going. I’ve made poor decisions in races despite being physically well prepared. And, like many athletes, I’ve sometimes looked too much at what others were doing instead of focusing on my own journey.
I’ve trained too hard when I should have recovered. I’ve turned easy sessions into races against myself. I’ve ignored signals from my body because the training plan said I should keep going. I’ve made poor decisions in races despite being physically well prepared. And, like many athletes, I’ve sometimes looked too much at what others were doing instead of focusing on my own journey.
I’ve trained too hard when I should have recovered. I’ve turned easy sessions into races against myself. I’ve ignored signals from my body because the training plan said I should keep going. I’ve made poor decisions in races despite being physically well prepared. And, like many athletes, I’ve sometimes looked too much at what others were doing instead of focusing on my own journey.
Some of those mistakes cost me performance. Others cost me time.
Some of those mistakes cost me performance. Others cost me time.
Some of those mistakes cost me performance. Others cost me time.
But almost all of them taught me something.
But almost all of them taught me something.
But almost all of them taught me something.
And those lessons have shaped not only the athlete I am today, but also the way I approach coaching.
And those lessons have shaped not only the athlete I am today, but also the way I approach coaching.
And those lessons have shaped not only the athlete I am today, but also the way I approach coaching.
Here are five of the biggest lessons I’ve learned along the way.
Here are five of the biggest lessons I’ve learned along the way.
Here are five of the biggest lessons I’ve learned along the way.
1. Thinking More Training Always Means More Progress
1. Thinking More Training Always Means More Progress
1. Thinking More Training Always Means More Progress
When you are passionate about endurance sports, doing more feels productive. Another run. Another hour on the bike. Another hard session.
When you are passionate about endurance sports, doing more feels productive. Another run. Another hour on the bike. Another hard session.
When you are passionate about endurance sports, doing more feels productive. Another run. Another hour on the bike. Another hard session.
It is easy to believe that the athlete who trains the most will eventually become the best athlete.
It is easy to believe that the athlete who trains the most will eventually become the best athlete.
It is easy to believe that the athlete who trains the most will eventually become the best athlete.
For a long time, I underestimated one of the most important principles of endurance training: training doesn’t make you stronger by itself.
For a long time, I underestimated one of the most important principles of endurance training: training doesn’t make you stronger by itself.
For a long time, I underestimated one of the most important principles of endurance training: training doesn’t make you stronger by itself.
Training creates the stimulus. Recovery allows your body to adapt to it.
Training creates the stimulus. Recovery allows your body to adapt to it.
Training creates the stimulus. Recovery allows your body to adapt to it.
Without sufficient recovery, adding more training can eventually produce the opposite of what you want. Instead of getting stronger, you accumulate fatigue. The quality of your key sessions decreases. Motivation can drop. Small physical problems can become injuries.
Without sufficient recovery, adding more training can eventually produce the opposite of what you want. Instead of getting stronger, you accumulate fatigue. The quality of your key sessions decreases. Motivation can drop. Small physical problems can become injuries.
Without sufficient recovery, adding more training can eventually produce the opposite of what you want. Instead of getting stronger, you accumulate fatigue. The quality of your key sessions decreases. Motivation can drop. Small physical problems can become injuries.
One of the hardest things for a motivated endurance athlete to understand is that sometimes the smartest training decision is not to train.
One of the hardest things for a motivated endurance athlete to understand is that sometimes the smartest training decision is not to train.
One of the hardest things for a motivated endurance athlete to understand is that sometimes the smartest training decision is not to train.
Today, I don’t look at a training week simply in terms of how many hours or kilometres it contains. I look at the purpose behind those hours.
Today, I don’t look at a training week simply in terms of how many hours or kilometres it contains. I look at the purpose behind those hours.
Today, I don’t look at a training week simply in terms of how many hours or kilometres it contains. I look at the purpose behind those hours.
Every session should earn its place in the plan.
Every session should earn its place in the plan.
Every session should earn its place in the plan.
Coach’s lesson
Coach’s lesson
Coach’s lesson
More training is not automatically better training. The goal is to create the right amount of stress at the right time—and then allow the body to adapt.
More training is not automatically better training. The goal is to create the right amount of stress at the right time—and then allow the body to adapt.
More training is not automatically better training. The goal is to create the right amount of stress at the right time—and then allow the body to adapt.
2. Going Too Hard on Easy Days
2. Going Too Hard on Easy Days
2. Going Too Hard on Easy Days
This is probably one of the most common mistakes in endurance sports. And I’ve made it too.
This is probably one of the most common mistakes in endurance sports. And I’ve made it too.
This is probably one of the most common mistakes in endurance sports. And I’ve made it too.
You start an easy run feeling good. The pace gradually increases. You see a faster kilometre on your watch. It feels comfortable, so you push a little more. Suddenly your easy run isn’t easy anymore.
You start an easy run feeling good. The pace gradually increases. You see a faster kilometre on your watch. It feels comfortable, so you push a little more. Suddenly your easy run isn’t easy anymore.
You start an easy run feeling good. The pace gradually increases. You see a faster kilometre on your watch. It feels comfortable, so you push a little more. Suddenly your easy run isn’t easy anymore.
The problem is not that running moderately hard is always bad. The problem is what it does to the structure of the rest of your training.
The problem is not that running moderately hard is always bad. The problem is what it does to the structure of the rest of your training.
The problem is not that running moderately hard is always bad. The problem is what it does to the structure of the rest of your training.
If easy days become too demanding, fatigue accumulates. Then, when it is time for a genuinely hard threshold, VO2 max or race-specific session, you may no longer have the freshness required to execute it properly.
If easy days become too demanding, fatigue accumulates. Then, when it is time for a genuinely hard threshold, VO2 max or race-specific session, you may no longer have the freshness required to execute it properly.
If easy days become too demanding, fatigue accumulates. Then, when it is time for a genuinely hard threshold, VO2 max or race-specific session, you may no longer have the freshness required to execute it properly.
The result is a training programme where almost everything happens somewhere in the middle. Not easy enough to recover. Not hard enough to create the intended high-intensity stimulus.
The result is a training programme where almost everything happens somewhere in the middle. Not easy enough to recover. Not hard enough to create the intended high-intensity stimulus.
The result is a training programme where almost everything happens somewhere in the middle. Not easy enough to recover. Not hard enough to create the intended high-intensity stimulus.
Learning to slow down was, strangely enough, one of the things that helped me become a better endurance athlete.
Learning to slow down was, strangely enough, one of the things that helped me become a better endurance athlete.
Learning to slow down was, strangely enough, one of the things that helped me become a better endurance athlete.
Easy training has a purpose. Let it be easy.
Easy training has a purpose. Let it be easy.
Easy training has a purpose. Let it be easy.
Coach’s lesson
Coach’s lesson
Coach’s lesson
Intensity discipline matters. Train easy enough on easy days so you can train properly when the session is supposed to be hard.
Intensity discipline matters. Train easy enough on easy days so you can train properly when the session is supposed to be hard.
Intensity discipline matters. Train easy enough on easy days so you can train properly when the session is supposed to be hard.
3. Ignoring the Signals My Body Was Giving Me
3. Ignoring the Signals My Body Was Giving Me
3. Ignoring the Signals My Body Was Giving Me
Endurance athletes are very good at tolerating discomfort. That is part of what makes endurance sport special. But it can also become a weakness.
Endurance athletes are very good at tolerating discomfort. That is part of what makes endurance sport special. But it can also become a weakness.
Endurance athletes are very good at tolerating discomfort. That is part of what makes endurance sport special. But it can also become a weakness.
There is an important difference between the discomfort that comes from productive training and the warning signs that tell you something isn’t right.
There is an important difference between the discomfort that comes from productive training and the warning signs that tell you something isn’t right.
There is an important difference between the discomfort that comes from productive training and the warning signs that tell you something isn’t right.
Persistent fatigue. A small pain that keeps returning. Unusually high or low heart rate. Poor sleep. Declining performance. Loss of motivation.
Persistent fatigue. A small pain that keeps returning. Unusually high or low heart rate. Poor sleep. Declining performance. Loss of motivation.
Persistent fatigue. A small pain that keeps returning. Unusually high or low heart rate. Poor sleep. Declining performance. Loss of motivation.
These signals shouldn’t automatically stop training, but they should make us pay attention.
These signals shouldn’t automatically stop training, but they should make us pay attention.
These signals shouldn’t automatically stop training, but they should make us pay attention.
Earlier in my sporting life, I was much more likely to follow the plan simply because the plan said so.
Earlier in my sporting life, I was much more likely to follow the plan simply because the plan said so.
Earlier in my sporting life, I was much more likely to follow the plan simply because the plan said so.
Today, I see the training plan differently.
Today, I see the training plan differently.
Today, I see the training plan differently.
Coach’s lesson
Coach’s lesson
Coach’s lesson
Don’t blindly follow the plan. Listen to your body, understand your data, and be willing to adjust.
Don’t blindly follow the plan. Listen to your body, understand your data, and be willing to adjust.
Don’t blindly follow the plan. Listen to your body, understand your data, and be willing to adjust.
A training plan is not a contract. It is a hypothesis.
A training plan is not a contract. It is a hypothesis.
A training plan is not a contract. It is a hypothesis.
We apply a stimulus, observe how the athlete responds, and adjust accordingly.
We apply a stimulus, observe how the athlete responds, and adjust accordingly.
We apply a stimulus, observe how the athlete responds, and adjust accordingly.
This is also where modern performance data becomes extremely valuable. Heart rate, power, pace, HRV, sleep, training load and subjective feedback can all help build a more complete picture.
This is also where modern performance data becomes extremely valuable. Heart rate, power, pace, HRV, sleep, training load and subjective feedback can all help build a more complete picture.
This is also where modern performance data becomes extremely valuable. Heart rate, power, pace, HRV, sleep, training load and subjective feedback can all help build a more complete picture.
But data should never replace communication with your own body. The best decisions come from combining both.
But data should never replace communication with your own body. The best decisions come from combining both.
But data should never replace communication with your own body. The best decisions come from combining both.
4. Focusing on Fitness Instead of Race Execution
4. Focusing on Fitness Instead of Race Execution
4. Focusing on Fitness Instead of Race Execution
You can arrive at the start line in excellent physical condition and still have a terrible race. I’ve learned this more than once.
You can arrive at the start line in excellent physical condition and still have a terrible race. I’ve learned this more than once.
You can arrive at the start line in excellent physical condition and still have a terrible race. I’ve learned this more than once.
Fitness is only one part of endurance performance. Pacing matters. Nutrition matters. Hydration matters. Equipment choices matter. Weather matters. And perhaps most importantly, decision-making matters.
Fitness is only one part of endurance performance. Pacing matters. Nutrition matters. Hydration matters. Equipment choices matter. Weather matters. And perhaps most importantly, decision-making matters.
Fitness is only one part of endurance performance. Pacing matters. Nutrition matters. Hydration matters. Equipment choices matter. Weather matters. And perhaps most importantly, decision-making matters.
This becomes especially obvious in long-distance triathlon.
This becomes especially obvious in long-distance triathlon.
This becomes especially obvious in long-distance triathlon.
A few watts too many on the bike can feel insignificant early in the race but become very expensive several hours later. Starting the run slightly too fast can completely change the final part of a race. Getting nutrition wrong can make months of excellent training almost irrelevant.
A few watts too many on the bike can feel insignificant early in the race but become very expensive several hours later. Starting the run slightly too fast can completely change the final part of a race. Getting nutrition wrong can make months of excellent training almost irrelevant.
A few watts too many on the bike can feel insignificant early in the race but become very expensive several hours later. Starting the run slightly too fast can completely change the final part of a race. Getting nutrition wrong can make months of excellent training almost irrelevant.
One of the biggest shifts in my thinking over the years has been learning to treat race execution as a skill that needs to be trained.
One of the biggest shifts in my thinking over the years has been learning to treat race execution as a skill that needs to be trained.
One of the biggest shifts in my thinking over the years has been learning to treat race execution as a skill that needs to be trained.
Race day should not be the first time you test your pacing strategy, your nutrition plan or your equipment.
Race day should not be the first time you test your pacing strategy, your nutrition plan or your equipment.
Race day should not be the first time you test your pacing strategy, your nutrition plan or your equipment.
Coach’s lesson
Coach’s lesson
Coach’s lesson
Don’t just train to become fitter. Train to execute your race.
Don’t just train to become fitter. Train to execute your race.
Don’t just train to become fitter. Train to execute your race.
Training is not only about building fitness. It is also rehearsal.
Training is not only about building fitness. It is also rehearsal.
Training is not only about building fitness. It is also rehearsal.
5. Comparing Myself to Other Athletes Instead of My Previous Self
5. Comparing Myself to Other Athletes Instead of My Previous Self
5. Comparing Myself to Other Athletes Instead of My Previous Self
Endurance sport has always made comparison easy. Today, platforms such as Strava, Garmin and social media make it almost impossible to avoid.
Endurance sport has always made comparison easy. Today, platforms such as Strava, Garmin and social media make it almost impossible to avoid.
Endurance sport has always made comparison easy. Today, platforms such as Strava, Garmin and social media make it almost impossible to avoid.
Someone is running faster. Someone has a higher FTP. Someone trained 18 hours this week. Someone completed an incredible interval session.
Someone is running faster. Someone has a higher FTP. Someone trained 18 hours this week. Someone completed an incredible interval session.
Someone is running faster. Someone has a higher FTP. Someone trained 18 hours this week. Someone completed an incredible interval session.
The temptation is obvious: maybe I should be doing that too.
The temptation is obvious: maybe I should be doing that too.
The temptation is obvious: maybe I should be doing that too.
But another athlete’s training tells you very little about what your own training should look like.
But another athlete’s training tells you very little about what your own training should look like.
But another athlete’s training tells you very little about what your own training should look like.
You don’t know their complete history. You don’t know their genetics. You don’t know their recovery capacity. You don’t know their work and family commitments. You don’t know what they did in the months and years before that workout appeared on your screen.
You don’t know their complete history. You don’t know their genetics. You don’t know their recovery capacity. You don’t know their work and family commitments. You don’t know what they did in the months and years before that workout appeared on your screen.
You don’t know their complete history. You don’t know their genetics. You don’t know their recovery capacity. You don’t know their work and family commitments. You don’t know what they did in the months and years before that workout appeared on your screen.
One of the most valuable changes an endurance athlete can make is shifting the reference point.
One of the most valuable changes an endurance athlete can make is shifting the reference point.
One of the most valuable changes an endurance athlete can make is shifting the reference point.
Instead of asking: “How do I compare with them?” Ask: “Am I becoming a better athlete than I was six months ago?”
Instead of asking: “How do I compare with them?” Ask: “Am I becoming a better athlete than I was six months ago?”
Instead of asking: “How do I compare with them?” Ask: “Am I becoming a better athlete than I was six months ago?”
That is the comparison that matters.
That is the comparison that matters.
That is the comparison that matters.
Coach’s lesson
Coach’s lesson
Coach’s lesson
Your training should reflect your body, your history, your goals and your life—not somebody else’s Strava feed.
Your training should reflect your body, your history, your goals and your life—not somebody else’s Strava feed.
Your training should reflect your body, your history, your goals and your life—not somebody else’s Strava feed.
The Biggest Lesson: Consistency Wins
The Biggest Lesson: Consistency Wins
The Biggest Lesson: Consistency Wins
After almost 30 years in endurance sports, I’ve learned that there is no single magical workout. There is no perfect training plan. There is no performance metric that tells the whole story. And there are very few shortcuts.
After almost 30 years in endurance sports, I’ve learned that there is no single magical workout. There is no perfect training plan. There is no performance metric that tells the whole story. And there are very few shortcuts.
After almost 30 years in endurance sports, I’ve learned that there is no single magical workout. There is no perfect training plan. There is no performance metric that tells the whole story. And there are very few shortcuts.
Long-term endurance performance is built through thousands of relatively ordinary decisions made consistently well.
Long-term endurance performance is built through thousands of relatively ordinary decisions made consistently well.
Long-term endurance performance is built through thousands of relatively ordinary decisions made consistently well.
Going easy when easy is required. Going hard when hard is required. Recovering when the body needs recovery. Fueling properly. Adjusting when something isn’t working. And showing up again tomorrow.
Going easy when easy is required. Going hard when hard is required. Recovering when the body needs recovery. Fueling properly. Adjusting when something isn’t working. And showing up again tomorrow.
Going easy when easy is required. Going hard when hard is required. Recovering when the body needs recovery. Fueling properly. Adjusting when something isn’t working. And showing up again tomorrow.
The athletes who improve over the long term aren’t necessarily the athletes who train the hardest.
The athletes who improve over the long term aren’t necessarily the athletes who train the hardest.
The athletes who improve over the long term aren’t necessarily the athletes who train the hardest.
They are the athletes who can train consistently. Week after week. Month after month. Year after year.
They are the athletes who can train consistently. Week after week. Month after month. Year after year.
They are the athletes who can train consistently. Week after week. Month after month. Year after year.
That is one of the most important lessons almost three decades of endurance sport has taught me. And it is one of the fundamental principles behind TriTomEndurance.
That is one of the most important lessons almost three decades of endurance sport has taught me. And it is one of the fundamental principles behind TriTomEndurance.
That is one of the most important lessons almost three decades of endurance sport has taught me. And it is one of the fundamental principles behind TriTomEndurance.
How These Mistakes Changed the Way I Coach
How These Mistakes Changed the Way I Coach
How These Mistakes Changed the Way I Coach
Experience is valuable not because of the years themselves, but because of what you learn from them.
Experience is valuable not because of the years themselves, but because of what you learn from them.
Experience is valuable not because of the years themselves, but because of what you learn from them.
My approach to coaching today is built around three principles.
My approach to coaching today is built around three principles.
My approach to coaching today is built around three principles.
Strategic Coaching
Strategic Coaching
Strategic Coaching
Every workout needs a reason. Training should fit into a bigger picture built around the athlete’s goals, current fitness, available time, recovery capacity and life outside sport. More isn’t the objective. Better is.
Every workout needs a reason. Training should fit into a bigger picture built around the athlete’s goals, current fitness, available time, recovery capacity and life outside sport. More isn’t the objective. Better is.
Every workout needs a reason. Training should fit into a bigger picture built around the athlete’s goals, current fitness, available time, recovery capacity and life outside sport. More isn’t the objective. Better is.
Real Racing Experience
Real Racing Experience
Real Racing Experience
I don’t just coach endurance athletes. I am still one. I still train, race, experiment, make decisions under fatigue, deal with good days and bad days, and experience the same challenges as the athletes I coach. That keeps my coaching connected to the reality of endurance sport—not just theory.
I don’t just coach endurance athletes. I am still one. I still train, race, experiment, make decisions under fatigue, deal with good days and bad days, and experience the same challenges as the athletes I coach. That keeps my coaching connected to the reality of endurance sport—not just theory.
I don’t just coach endurance athletes. I am still one. I still train, race, experiment, make decisions under fatigue, deal with good days and bad days, and experience the same challenges as the athletes I coach. That keeps my coaching connected to the reality of endurance sport—not just theory.
Data-Driven Coaching
Data-Driven Coaching
Data-Driven Coaching
Modern endurance athletes generate an incredible amount of information. TrainingPeaks, Garmin, power meters, heart-rate monitors and other tools can help us understand how an athlete is responding to training. But collecting data isn’t the goal. Making better decisions is. Data provides information. Experience provides context. The athlete provides feedback. Good coaching brings all three together.
Modern endurance athletes generate an incredible amount of information. TrainingPeaks, Garmin, power meters, heart-rate monitors and other tools can help us understand how an athlete is responding to training. But collecting data isn’t the goal. Making better decisions is. Data provides information. Experience provides context. The athlete provides feedback. Good coaching brings all three together.
Modern endurance athletes generate an incredible amount of information. TrainingPeaks, Garmin, power meters, heart-rate monitors and other tools can help us understand how an athlete is responding to training. But collecting data isn’t the goal. Making better decisions is. Data provides information. Experience provides context. The athlete provides feedback. Good coaching brings all three together.
Train Smarter. Stay Consistent. Keep Evolving.
Train Smarter. Stay Consistent. Keep Evolving.
Train Smarter. Stay Consistent. Keep Evolving.
If there is one thing I would tell the athlete I was almost 30 years ago, it would be this: you don’t have to get everything right.
If there is one thing I would tell the athlete I was almost 30 years ago, it would be this: you don’t have to get everything right.
If there is one thing I would tell the athlete I was almost 30 years ago, it would be this: you don’t have to get everything right.
You will make mistakes. You will have bad races. Some training blocks won’t work as expected. Sometimes your body will force you to change the plan. That’s part of the journey.
You will make mistakes. You will have bad races. Some training blocks won’t work as expected. Sometimes your body will force you to change the plan. That’s part of the journey.
You will make mistakes. You will have bad races. Some training blocks won’t work as expected. Sometimes your body will force you to change the plan. That’s part of the journey.
The important thing is to learn from those experiences and keep evolving.
The important thing is to learn from those experiences and keep evolving.
The important thing is to learn from those experiences and keep evolving.
Because endurance sport isn’t really about one workout, one race or one season. It’s about discovering what you’re capable of over the long run.
Because endurance sport isn’t really about one workout, one race or one season. It’s about discovering what you’re capable of over the long run.
Because endurance sport isn’t really about one workout, one race or one season. It’s about discovering what you’re capable of over the long run.
And after almost three decades, I’m still discovering that myself.
And after almost three decades, I’m still discovering that myself.
And after almost three decades, I’m still discovering that myself.
“I don’t just coach endurance athletes. I am one.”
“I don’t just coach endurance athletes. I am one.”
“I don’t just coach endurance athletes. I am one.”
Ready to Train Smarter?
Ready to Train Smarter?
Ready to Train Smarter?
Whether you’re preparing for your first endurance event or chasing your next Ironman goal, personalized coaching can help you make every training hour count.
Whether you’re preparing for your first endurance event or chasing your next Ironman goal, personalized coaching can help you make every training hour count.