I see it all the time: athletes pumped up, ready to go BIG or go home. And as a triathlon coach, I have a love-hate relationship with this enthusiastic, hard-charging mentality. Sure, big progress sounds awesome… until you’re sidelined with an injury, drowning in fatigue, or so sore you can’t even get out of bed without groaning like you’re in a nursing home. Trust me—there’s a better way.
Let’s talk about the power of small, steady, and consistent progress. Think of it like adding sprinkles to an ice cream sundae. Each little sprinkle doesn’t seem like much, but over time, you’re looking at a mountain of flavor! Every extra second shaved off your run, every small boost in your swim endurance—these small wins stack up. And the best part? They’re way easier to maintain than those “all-in, 110%, leave-it-all-on-the-course” type efforts.
Don’t like the food analogy?
Fine, let’s think about it like an investment…
Warren Buffett is arguably one of the most successful investors in history, but did he grow his astronomical wealth with a single get-rich-quick scheme? Nope. He credits the power of compounding interest for his enormous fortune—small, consistent gains over a long period of time.
Now let’s put that idea into training. If I’m a 4-hour marathon runner and I improve my running by 3% each year for 5 years, how much faster am I at the end of 5 years?
Got your answer?
I’m almost 36 minutes faster by year 5. That’s a 3:24 (and change) marathon!
Why? Because every year, you take a small step forward. You’re getting faster on top of last year’s progress, and the growth keeps building.
But here’s the tough part. For endurance athletes (unlike investors), as our percentage of growth stays the same, the absolute gains get smaller. In year one, 3% of 4 hours is about 7.2 minutes faster. By year five, 3% of the 3:31 you ran in year four is only about 6.3 minutes faster.
This slowdown can be discouraging for many athletes because the growth curve at the beginning feels huge.
When you push too hard, too soon, it’s like trying to sprint through a marathon. You might feel unstoppable for a little while, but eventually, it becomes unsustainable. Whether it’s your body struggling to handle the immense load required for huge leaps in progress or your life unable to support the required training, this “all-in” approach often leads to burnout or injury.
So here’s the real takeaway: celebrate the little gains. That’s where the magic is. Shaving even a second off your swim split? That’s progress! Running just a bit further or smoother than last week? Heck yes!
Because when it comes to real, achievable progress, slow and steady isn’t just a nice idea—it’s your golden ticket to long-term success (and far fewer groaning, limping mornings).
*Time Trial Tuesday posts are intended to be short primer posts to get you thinking, but they are also challenges for myself to see how quickly and simply I can get the topic across to all of you. I give myself 5 minutes on the clock to write each one. No filter, No editing, Just the thoughts in my head..... Scary.
About Nick Farr
Nick is the owner and Head Coach at P3 Fitness and has been a dedicated triathlete and runner for over 20 years. With a passion for endurance sports, Nick brings a wealth of experience and knowledge to his coaching, specializing in triathlon, running, and cycling. As an accomplished athlete and certified multi-discipline coach, he has guided countless athletes to reach their personal bests and achieve their goals. In his role as a Triathlon coach at P3 Fitness, Nick is committed to helping each individual unlock their full potential through tailored training programs and expert guidance.
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