As endurance athletes, we often focus intently on the most visible and widely-touted metrics of performance - things like FTP, critical pace, or race times. But meaningful progress frequently comes from unexpected places. By shifting our perspective to less obvious areas, we may unlock the big breakthroughs in our training.
Here are some things to consider when looking to make gains in training:
Rather than obsessing over over numbers, consider foundational elements like recovery, easy running efficiency, and consistency. Mastering these cornerstones of training can drive major improvements that enable harder training and better race results down the line. Something as simple as optimizing your sleep may boost your interval times more than doing the intervals themselves.
When you first notice fitness gains, the instinct is often to capitalize on them by dialing up the intensity. But this risks injury and burnout. A better approach can sometimes be to back off and repeat the block so you maintain consistency and let the gains come naturally.
You can stimulate adaptations through training, but can't force the timeline on which they occur. Think evolution, not revolution.
Lab tests and structured assessments aren't the only way to measure development. Tune into everyday observations - your regular running route feeling easier, recovering faster between reps/sessions, or seeing your easy pace improve.
These casual data points often can show improvements easily missed when chasing numbers.
A perfect example of these principles in action is an athlete, a keen runner and cyclist I started working with this year. He came to me because he was struggling to maintain consistency with his training, having to take frequent breaks due to fatigue/injury.
We spent a few weeks focussing on some base fitness in particular long endurance running in zone 2. To his credit he was really good at complying with this. We retained some quality training on the bike so he could still enjoy the odd zwift race.
By combining a good routine in which we made allowances for shift work and planned regular de-load weeks this athlete has trained consistently since October last year and the results are clear in the chart below where you can see his peak running pace has increased across the board.
Feedback from the athlete himself is that:
Conclusion
As the above example shows, by focussing on the basics: easy running, consistency and adequate recovery, this athlete has been able to see big gains and he now feels much more confident over longer distances for his mountain running goals in the upcoming season.
By slowing down, emphasizing consistency over intensity, and tuning into subtle signs of improvement, we can tap into a wellspring of hidden fitness gains. The path to reaching our potential often starts by shifting focus to elements that hide in plain sight.