Training, Coaching, Philosophies and Thoughts to Guide You

1. Trust & Transparency

• Coaching is a partnership: trust your coach like you would a skilled professional.

• Curiosity from athletes is welcome and valuable—ask questions!

2. Why Templates Fall Short

• Training must evolve with your body, life, and athletic age.

• Variables like stress, weather, age, and recovery impact how training should be designed.

3. The Nature of Adaptation

• Training = Apply stress → Recover → Adapt → Repeat.

• Fatigue is normal, even necessary—don’t fear it.

• Progress isn’t linear—expect ups and downs.

4. Beyond the Numbers

• Tools like TrainingPeaks and TSS are helpful, but not complete.

• Metrics don’t capture sleep, nutrition, mental stress, hormones, home life, the human element and other parts of your life.

• Real progress is measured in how you respond to training, not just how much you do.

5. Individual Response

• Some athletes thrive on high volume, others on intensity.

• Your response will shift over time based on experience, life load, and health.

Training Mindset Tips

• Consistency > Perfection: Aim to hit 80% consistently—perfection is not required.

• Numbers Guide, Not Dictate: Trust data, but listen to your body.

• Fatigue ≠ Failure: Discomfort is part of the adaptation process.

Consistency Over Time: The Cornerstone of Endurance Training

In the pursuit of athletic excellence, especially in endurance sports, one principle stands above the rest: consistency over time. While training philosophies may vary and athletes are unique in their needs, the ability to train sustainably, repeatably, and with purpose is what sets successful athletes apart.

The Long Game: Fitness Is Cumulative

Fitness is not built in a week or even a month. It is the cumulative result of weeks, months, and years of focused training. This is particularly important for athletes over the age of 40. As we age, our recovery processes change, and long layoffs become more costly. The key to long-term athletic development is maintaining consistency without massive breaks, allowing the body to adapt and strengthen incrementally.

Yes, there are moments when complete rest or a reset is necessary—injury, illness, travel, or life stress may require it. And younger athletes, particularly those under 35 engaged in high-volume, high-intensity training and racing, may incorporate larger blocks of training followed by significant rest. However, for the majority of athletes—especially those balancing training with careers and families—what matters most is what you can do consistently.

Sustainable Training Volume

You’re better off training 30 minutes every day than putting in a massive 20-hour week followed by two weeks off. That 20-hour week might seem impressive, but if it requires extended recovery, the fitness gains are often offset or even lost. Instead, aim to find the sweet spot—what you can consistently do week after week, all year round. If that’s 10 hours a week, fantastic. The training stress within those 10 hours can evolve, but the structure remains stable and repeatable. This is the recipe for long-term improvement.

Injury Prevention Through Continuity

One often overlooked advantage of consistency is injury prevention. Repeated cycles of "stop and start" training—whether due to burnout, injury, or life disruptions—create vulnerability. Each time we resume training after a long break, especially as we age, the body is more prone to breakdown. Conversely, a steady training rhythm builds durability, resilience, and a strong foundation for progressive overload.

No Zeros: Every Little Bit Counts

The philosophy of "no zeros"—a guiding principle from my time at Endurance Corner—emphasizes that even 10 minutes of movement is better than doing nothing. These micro-sessions maintain momentum and help bridge gaps when life gets in the way. Whether it's a brisk walk, a short strength session, or 20 minutes on the trainer, every session adds up over time.

Managing Intensity Wisely

Many athletes fall into the trap of training too hard, too often. In a culture fueled by social media metrics and performance validation, it’s easy to equate effort with improvement. But fitness isn’t built on redlining every day. Training needs variety. Aerobic sessions must stay aerobic. Tempo sessions should hit the right sub-threshold zones. High-intensity work should be placed strategically—ideally when the body is ready to absorb it.

Mismanaging intensity leads to cumulative fatigue, plateau, or injury. Knowing your training zones and having the discipline to respect them is critical. Hitting the low end of your target zone is often better than overshooting and disrupting recovery. Save your best efforts for when they count the most.

Individualization and Adaptability

Every athlete is different. One might thrive on three hard sessions per week, while another can handle only one every 7–10 days. Layer in the complexity of triathlon—managing swim, bike, and run—and the need for individualized programming becomes even more apparent. Volume, intensity, strength work, and recovery must be tailored to the individual’s physiology, lifestyle, and goals.

Strength Training: Not Just Heavy Lifting

Strength training has its place across the training year, but not all gym work needs to be maximal lifting. During high-volume or high-intensity endurance blocks, strength work might shift to maintenance or high-rep formats. Heavier lifting phases, like 5x5 protocols, should be scheduled with attention to total training stress, especially the CNS load. Strategic planning prevents interference and ensures that strength gains support—not derail—endurance progress.

Lifetime Athletes: The Real Goal

Ultimately, our aim isn’t just performance—it’s longevity. We’re training not just for one season or race but for a lifetime of movement, health, and fulfillment. Adopting a training philosophy centered on sustainability, repeatability, and joy sets the stage for being a lifetime athlete. That’s the real win.

In summary:

• Find a training volume you can sustain long term.

• Avoid massive spikes in volume and intensity.

• Manage intensity with discipline—don’t turn every session into a test.

• Embrace the "no zeros" philosophy—something is always better than nothing.

• Prioritize consistency over perfection.

With this approach, your training won’t just add up—it will multiply. Let’s build something that lasts.